MONDAY, JULY 10, 2017


NEW 8AM CLASS BEGINS TODAY – Every weekday, 8am WOD

Muscle-Up Clinic – Tonight at 7:30pm, 7:30pm class will be Open Gym, or join in with the Clinic!














STRENGTH: Overhead Squat

Establish a 1 rep max


WOD: 10 Minute AMRAP

15 Kettlebell Swings (55/35)

15 Wall Balls (20/14)

30 Double Unders

Spirit of the WOD – Choose Kettlebell and Wall Ball weights that make completing all 15 reps unbroken very challenging. The weights used should be difficult to maintain larger sets by the end of the 10 Minutes.


AFTER PARTY: Lacrosse Ball on foot (shoes off)


***404 MISSFITS @ 10AM***

500m Row

1 Minute Plank Hold

250m Row

30 Second Plank Hold, then…

6 Rounds – 20 Box Step Ups (20″) with 35# bar on back + 10 Front Squats (35#)

Finish with, 30-20-10 of the following –

Weighted Abmat Sit-Ups (25#)

Overhead Walking Lunges (25#)


***404 ENDURANCE @ 6:30PM***

5 Rounds – 3 Minutes On; 3 Minutes Off

Each round, complete 500m/450m Row + Max Effort Burpees


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