Workout of the Day

CROSSFIT

Strength

Wendler Push Press, Week 3

Using 90% of your 1RM

Set 1: 5 reps at 75%

Set 2: 3 reps at 85%

Set 3: 1+ rep at 95%

Metcon

“DT”

5 rounds

12 deadlifts, 155#/105#

9 hang power cleans, 155#/105#

6 push jerks, 155#/105#

CROSSFIT LITE

“Griptastic”

500m Row

25 KB Swing Right Hand

25 KB Swing Left Hand

500m row

25 KB Snatch Right Hand

25 KB Snatch Left Hand

500m row

25 KB Clean and Press Right Hand

25 KB Clean and Press Left Hand

500m row

25 KB Swing Both Hands

25 Goblet squats

RUNNING CLUB

5 rounds for time:

50 yds walking lunge

Run 400

BEERS AT THE PIER THIS SATURDAY

GET YOUR FRIENDS TO FITNESS IN THE PARK NEXT MONDAY

SIGN UP for JULY 4th HERO WOD (no other classes on 4th of July)