FOURTH OF JULY WEEKEND SCHEDULE:
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Saturday 7/2 – normal schedule (8AM, 9AM WODs)
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Sunday 7/3 – Open Gym 10:30am-12:30pm
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Monday 7/4 – 9AM WOD only
Bodyweight Strength
EMOM 16 minutes (4 rounds):
MIN 1: 5-7 Parallette Shoot-Throughs with Push-Up and Dip (both directions= 1 rep)
MIN 2: 30-45-second Plank Hold on forearms
MIN 3: 20 V-Ups or Tuck-Ups
MIN 4: REST
Conditioning
3 x Barbell Tabatas
Each tabata is 8 intervals of :20 on, :10 off (4:00 total), following the sequence below for each interval. REST 2 MINUTES between each tabata.
Intervals:
#1: Snatch Grip Deadlift
#2: Hang Power Snatch
#3: Overhead Squat (scale: Back Squat)
#4: Alt. Front Step Lunges (barbell on back)
#5: Alt. Reverse Step Lunges (barbell on back)
#6: Overhead Squat
#7: Hang Power Snatch
#8: Snatch Grip Deadlift
Rx: 75/55