WOD

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.

Thursday Skill + METCON Metcon (3 Rounds for reps) Skill: 3x800m Sprint Rest 1:1 *if it takes you 4:00 to run 800, rest 4:00 before beginning next 800 Diane (Time) 21-15-9 Deadlifts, 225# / 155# Handstand Push-ups 10:00 cap Lv 1: Pike Pushups Lv 2: Box HSPU Lv 3: L Sit Shoulder Press

Strength EMOM + METCON Strength (Weight) EMOM for 14: Odd: Hi-Hang Squat Snatch (at the hip crease) + Hang Squat Snatch (at the knee) Even: 10-15 Push-ups *record heaviest complex weight in Wodify Metcon (Time) FOR TIME: 25 Power Snatches 95/65 25 T2B 20 PS 20 T2B 15 PS 15 T2B 10 PS 10 T2B