July 5
Open gym from 5:30 am – 10 am.
“It isn’t what we shay that defines us, instead it’s what we do.”
Gymnastics: 4 Sets
40 ft Single Arm Overhead DB Walking Lunges @ 70/50
40% of Max Ring Muscle Ups
*Scaled – Ring Muscle Up Transition Practice
Strength: 4 Rounds for Time: 7 Back Squats @ 75% of 1 RM Back Squat
WOD: Encore – 3 Rounds:
50ft HS Walk
40 Cal Row
50ft HS Walk
7 Sandbag over Shoulder @ 150/100 or Power Cleans 185/125
Scaled: 3 Rounds
40 Shoulder Touches
40 Cal Row
50 Ft Bear Crawl
7 Power Cleans @ 115/75