THURSDAY, JULY 13, 2017

 

NEW 8AM CLASS BEGINS THIS WEEK – Every weekday, 8am WOD

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SKILL: Handstand Push-Ups

8 Minute EMOM

5-8 HSPU*

*Modify as needed (abmats, then box) with the most possible range of motion preserved, as long as you’re able to complete 2+ reps per minute.

 

WOD:

1000m Row

30 Chest to Bar Pull-Ups

30 Front Squats (135/95)

800m Run

Spirit of the WOD – Choose a Front Squat weight that will allow for sets of 6-10 reps at a time. Push to rest in the front rack position, as opposed to dropping the bar.

 

AFTER PARTY: 30 Floor Wipers, using bar + weight used in the WOD

 

***404 Foundations Class @ 8:30PM***

8 Rounds for time –

8 Russian Twists

4 Front Squats

2 Rope Climbs

 

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