Saturday July 21
Specialty Classes this Saturday
11am – 12pm – Intro to Olympic Lifting – Register under the Specialty program for that day versus CrossFit.
12pm – 1pm – Squat Clinic – $10 (Free for Unlimited members) – Purchase a clinic here. Register under the “Black” program versus CrossFit. You can also see this class if you select “All Programs”.
Upcoming Events
Tomorrow (Sunday, July 22nd) is Peter’s Good-by Party – More info here.
Warm-up
5 Rounds of:
- 5 Wall Ball
- 5 Toes 2 Bar
Strength / Skillwork
Choose either doing body wt. dips or wt. dips. Not both. You may also choose to do the run instead of dips.
Dips
3-3-3-Max Set
Wt. Dips
3-3-3-3-3
800m Run
WOD
:20 On / :40 Off, 20x (5 each) Alternating
Beam Sprints (1 point per beam)
Push-ups
Double-Unders 1:1, Singles 4:1
Russian KBS, 35/25#