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

Strength / Skillwork

Do strength after WOD
Bench Press
5-5-5-5-20
50-65-80-85-50%

Bicep Curl
1×21 (7-7-7)
7 reps in the lower half
7 reps in the upper half
7 full reps

WOD

EOMOTM (every OTHER minute on the minute)
6 Cleans, Start at 95/65#
12 OTB Burpees
—————
Add weight: Men’s 20 / Women’s 10 pounds each round

Changing out your weight is part of your time. Plan for it. Make sure to have several increments near by ready for the next round.
Example: Round 2 115/75#, Round 3 135/85#, Round 4 155/95#.

Elements

3 Rounds of:

• Row 300m
• Run 400m
• Bike .3 Miles
• 10 Push-ups
• 10 Leg Lifts
• 10 Ring Rows
• 10 Hip Bridges