Doing work…
**Schedule Update: This Sunday (August 5th) will be open gym from 9am to 12pm (No regular group classes; WOD will be posted)**
WOD
“Barbed Wire”
4 Rounds for Time:
400 Meter Run
20 Pull-ups
30 Push-ups
40 Abmat Sit-ups
50 Air Squats
* There is a 30 minute time cap on this WOD. Post time to the whiteboard. If unable to run complete a 500/400m row.
Olympic Lifting Class
1. Front Squat
* Build to a heavy set of 6.
2. Push Press
* Build to a heavy set of 4.
3. Hang Squat Clean
* Build to a heavy set of 2.
**Approximately 12 minutes at each lift**
Accessory Work
1. Odd-Object Conditioning
3 Rounds, Not For Time:
100 Meter Sled Push
200 Meter Farmers Carry
300 Meter Sled Drag
2. Midline
Not For Time:
3 Sets of 20 Weighted Sit-ups
1 Set of 50 Glute Bridges
1 Set of 100 Abmat Sit-ups
