Upcoming Weekend Schedule (Fourth of July):
- Saturday, July 1: Normal schedule (WODs at 8AM, 9AM, 10AM)
- Sunday, July 2: Normal schedule (Yoga at 9:30AM, Open Gym from 11:00AM-12:30PM)
- Monday, July 3: WODs at 6:00AM, 9:00AM, and 5:30PM ONLY
- Tuesday, July 4: WOD at 9:00AM ONLY
Bodyweight Strength
Alternating EMOM 16′ (4 rounds):
1- Pull-Up Negatives x 30 seconds (as slow as possible)
2- Parallette Shoot-Throughs x 10 reps
3- Tempo Ring Rows*** x 5 reps (those working toward Muscle-Ups can try False Grip)
4- Strict Ring/Parallel Bar Dips x 5-8 reps
***Tempo: 3-second pull rings to chest, 3-second hold, normal descend and quick reset
Conditioning
“Game of Groans”
For Time:
150 Russian KB Swings (53+/35+)
EMOM (starting at 1:00): 1 Wall Walk (as far up as you can stay in good position)
Cool-Down
Spend 5 Mins. smashing sore areas (Lax Ball or Foam Roller)