Friday July 3rd

Happy Fourth of July Weekend! We will be closed on Saturday and Sunday – get out of town, this get to the river or just be with your friends and family. Pushup Challenge testing begins Monday- there is still time to sign up!

 
 
 
Strength
5 sets 
Power Snatch, viagra Hang Squat Snatch
75-80% of 1RM
THEN
4 Sets of 2 
3 Second Pause Back Squat
1 Watermelon…2 Watermelon…
Conditioning
For Time
100 KettleBell Swings 53/35
100 Burpees
12 Min Time Cap
Break up your swings and burpees any way you would like