4th of July schedule

July 3rd- 

5-7am open gym 

9am, noon, 4:30pm, 5:30pm, 6:30pm

July 4th-

6am & 11am 


Every 90secs for 10 rounds-

Starting at 60% of your jerk 

Rising bar 

2 power jerk + 2 split jerk 

For time: 

150 doubleunders 


3 rounds:

400m run

20 kettlebell snatches 35/53 (10L/10R) 


30 handstand push ups 


Extra Credit

Super set 

4 rounds-

Waiter’s walks (25 steps each arm)

10-15 ring rows (try elevating feet)