Squad WOD
w/ Partner – Switch Every Full Round
AMRAP 9
12/9 Calorie Row (FX: 9/6)
9 Bench Press (95/65) (FX: 75/55) (RX+: 115/80)

AMRAP 9
12/9 Calorie Ski (FX: 9/6)
9 Shoulder to Overhead (95/65) (FX: 75/55) (RX+: 115/80)

AMRAP 9
12/9 Calorie Bike (FX: 9/6)
9 Front Squats (95/65) (FX: 75/55) (RX+: 115/80)
*Rest 2:00 b/t AMRAPs
*Score is total reps

Modified Holiday Weekend Schedule!
7:30 AM Open Gym
9 AM WOD
10 AM WOD

Strength
Every 2:00, 3 Rounds
1) 10/10 Back Rack Split Squat (30-40% of 1RM Back Squat)
2) 10/10 Single Leg Hip Thrust

Conditioning
AMRAP 18
18 Goblet Lunges (24/16) (FX: 16/12) (RX+: 32/24)
18 Russian Kettlebell Swings (24/16) (FX: 16/12) (RX+: 32/24)
18 Box Jump Overs (24/20)
18 Sit-Ups

Happy Independence Day!
We have a modified schedule for the 4th of July!
7:30 AM Open Gym
9 AM WOD
10 AM WOD

4th of July WOD
7 Rounds for Time w/ Partner (Split reps any way)
4 Rope Climbs (FX: 2)
100m Team Run
7 Power Clean (185/125) (FX: 155/105) (RX+: 205/145)
7 Synchro Bar Facing Burpees
6 Bar Muscle-Ups (FX: Chest to Bar Pull-Up) (RX+: Ring Muscle-Ups)
*35:00 Cap
*Compare to 7/4/23

Practice your KIPPING and Kipping/Butterfly Pull-Ups at the Skills Clinic tonight at 5:45 PM!
Reserve your spot on Zen Planner!

Strength
EMOM 12
1) 6-8 Strict Handstand Push-Ups (FX: 8 Abmat/Pike) (RX+: Wall Facing/Deficit)
2) 10 Incline Seal Row
3) 20 Tibialis Raises

Conditioning
3 Rounds of :50 on/:10 off
1) 50 Double Unders (FX: 35) (RX+: 65)
2) AMRAP Calorie Ski
3) Rest
4) 50 Double Unders (FX: 35) (RX+: 65)
5) AMRAP Calorie Row
6) Rest
*RX/RX+ Mininum: 96/72 Calories (Avg 16/12 per AMRAP)

Strength
Every 3:00, 4 Sets
8 Back Squats
1-2) 60-65%
3-4) 65-70%

Superset Accessory (3+ out of 4 sets)
20/20 Banded Wrist Extension w/ Rig

Conditioning
For Time:
32/24 Calorie Bike (FX: 24/18) (RX+: 40/30) (1:00 Cap)
800m Run (RX+: 1000m)
64 Wall Balls (20/14) (FX: 48) (RX+: 80)
*15:00 Cap