WOD

Wonderful Wednesday Clean Work (Weight) EMOM 14: Odd: 3 Position Power Clean: Hi-hang (hip crease), Hang (knee), & floor Even: 10 Box Jumps *record heaviest complex Metcon (AMRAP – Rounds and Reps) AMRAP 20: 5 Strict Pull-ups 200m Hillsprint 10 Ring Dips 1:00 ME Sprint Assault Bike 15 GHD Sit-ups

Terrific Tuesday! Let’s squat! Back Squat (Weight) 5-4-3-5-3-4 Start the first set at the heaviest weight you used for the 5 RM on 6/22. Increase the load for the 4 RM & 3 RM. For example: 185-205-215-185-215-205 *record weights in comments Metcon (Time) 5 RFT: 500m Row 15 OHS 75/55 Timecap: 20 minutes

Closed 4th of July. Enjoy the day with friends and family!

Saturday Community WOD Open to the Public!!! Metcon (Time) Teams of 2 4 Rounds for Time 300m Run 24 Power Cleans 155/105 24 Hand Release Pushups 24 Kettlebell Swings 70/53 24 Goblet Squats 70/53 24 Knees to Elbows 24 Box Jumps 24/20

HERO WOD FRIDAY Ryan (Time) Five rounds for time: 7 Muscle-ups 21 Burpees Each burpee terminates with a jump one foot above max standing reach. In honor Maplewood, MO Firefighter, Ryan Hummert, 22, killed by sniper fire July 21st 2008.