7.1.26 Workout of the Day

💕 Welcome world Carter Ashley Cameron! 💕

Holiday Schedule
Monday-Thursday: Full Schedule
Friday: Combined morning classes. “1776” Tribute WOD. (No evening classes)
Saturday: Gym Closed. Happy 4th!
Sunday: Open Gym 9:00-10:30 AM

Box Brief
With this heat, please everyone make sure you hydrate, hydrate, hydrate! Also, if everyone can bring in their own sweat towel, that'll be helpful for all of us.

Barbell
Strength
Tempo Sumo Deadlift
8-8-8-8

Conditioning
Option 1: Individual
10 RFT
10 KBS (53/35)
50 ft KB Walking Lunge (53/35)

Option 2: Partner
10 RFT
20 KBS (53/35)
100 ft KB Walking Lunge (53/35)

-One works, one rests, partition evenly.-

Interval
Conditioning
”Wednesday Pump”
4 sets
AMRAP 3
400 m run
Max Pull-ups or Renagade rows (50/35’s)
rest 1 min
AMRAP 3
500/400 m row
Max DB Bench Press (50/35’s)
rest 1 min