Announcements

No 7:30pm class today. Enjoy the fireworks!

Strength / Skillwork

Olympic Lifting Skillwork

WOD

Warm-up your weight on the Push-press / Jerk to at least 60% for 6 reps before starting.

Interval Weight Training (IWT) for 5 Rounds

• 6 Shoulder to Overhead (from a Rack, work in as needed)
• 2:00 of: Shuttle Run/Row/Bike/Jump Rope/Burpees
• REST 2:00

Score = ALL “Reps” + Best 3 Lifts in Pounds

Rx: The 3 sets that you count as your best must be unbroken. No re-racking. No drops.

Go in any order you desire through the “cardio” movements, doing each one only 1x.
Scoring:
1 Indoor Lap = 5 reps
10 Singles or 2 D/U = 1 rep
1 Calorie Row = 1 rep
1 Calorie Bike = 1 Rep
1 Burpee = 1 rep
DO ALL THE MATH AT THE END! Just write numbers as you go.

Elements

4 Rounds of:

• 10 Burpees
• 10 DB Push-press, 20s/15s
• Run 400m