Tuesday, July 2nd, 2019 WOD

4th of July Schedule

• Wednesday, 7/3: All classes on

• Thursday, 7/4: Only class is at 9 am. Facility is open 8 am - 4 pm.

• Friday, 7/5: Only classes are 12 pm and 5:15 pm

For the remainder of the summer, our Friday 6:15 pm Weightlifting class will be taken off the schedule.

ZW getting a quality Pull-up in getting the standard of chin over the bar. Will you get all your reps today to standard??

Strength

BB Bench Press

8x3 @ 75-80% 1RM

WOD

"Beach Bum"

18-15-12

DB Floor Press

12-9-6

Strict Pull-Ups

Then...

15-12-9

DB Floor Press (5-10lbs heavier than above)

9-6-3

Strict Pull-Ups

* 15-minute time cap

Rx: 50/35

L3: 45/30

L2: 40/25

L1: 35/20