Don’t forget we’re open for WOD classes at 9:30 and 12:00 on July 4th!

Strength

8 sets for max reps of strict pull-ups. 

If you’re working the bands choose one that gets you 3-5 pull-ups. 

WOD

5 rounds for reps with 1 minute on each station.
Rest one minute between each round.

Alternating Dumbell Snatch 40/30lbs (rep is complete when both ends of dumbbell are placed on the ground)
Burpee
Wall Ball 20/14lbs

Off Ramp optionally scale this by rounds.