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#