Thoracic Spine Mobility Class at 5:45 PM today! Reserve your spot on ZenPlanner!

Strength

Every 1:30, 3 Rounds
1) 1:00 Freestanding Handstand Practice with Wall
(FX: 3 Wall Walks or 3 Handstand Walk Around Box)
(RX+: 1:00 Handstand Walk Practice with Feet Together)
(SC: 100′ Dumbbell Overhead Carry (2 DBs))

2) 10 PVC Sots Press (RX+: Barbell)

3) 10 Supinated Ring Rows (RX+: Feet Elevated Ring Rows)

Conditioning

AMRAP 10
200m Run (Rx+: 300m)
15 Weighted Situps (15/10) (FX: Situps) (RX+: 25/15)
15 Hang Power Snatch (75/55) (FX: 55/35) (Rx+: Unbroken)

Happy Independence Day!

We only have an 8 AM and 9 AM class today – reserve your spot on ZenPlanner ASAP!

4th of July WOD

7 Rounds for Time w/ Partner (Split reps any way)
4 Rope Climbs (FX: 2)
100m Team Run (both partners)
7 Power Clean (185/125) (FX: 155/105) (RX+: 205/145)
7 Synchro Bar Facing Burpees (both partners)
6 Bar Muscle-Ups (FX: Chest to Bar Pull-Up) (RX+: Ring Muscle-Ups)
*40:00 Cap

Strength

Every 2:00, 3 Rounds (9 Intervals)
1) 16 Dumbbell Front Rack Lunge
2) 10 Hip Thrusts (↑)
3) 20 Weighted Russian Twists

Conditioning

2 Rounds
600m Run (FX: 500m) (RX+: 800m)
30 Alternating Dumbbell Hang Clean and Jerk (50/35) (FX: 35/20)
*14:00 Cap

Teams of 3!

In 30:00
120/80 Calorie Row (FX: 90/60) (RX+: 150/100) (1 person working) 
then… 
AMRAP 
60 Synchro Wallballs (2 people working) (20/14) (RX+: 11’/10′) 
45 Synchro Sit-ups (2 people working) (RX+: Weighted 15/10) 
30 Synchro Power Snatch (2 people working)(75/55)(FX: 55/35)(RX+: 95/65) 

*Score is total rounds and reps for AMRAP 
*Round calories for mix teams (2 girls, 1 guy = round down to girls, 2 guys, 1 girl = round up to guys)

Strength

Every 3:00, 4 Sets
8 Deadlifts (60-65%) + 10/10 Single Leg L-Sit Leg Lift

Conditioning

AMRAP 12
8 Box Jump Overs (24/20)
12 Goblet Reverse Lunge (24/16) (FX+: 16/12) (RX+: Alternating Pistols)
8 Box Jump Overs (24/20)
12 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)