On Wednesday, the 4th of July, there will only be a 5:30am class. There will be no 5:30am class on Thursday. 
We will do a couple of hero workouts this week. We are looking at doing rope climbs on Friday. Please dress appropriately – knee socks, pants, etc. 

Workout of the Day
Snatch Balance
Build to a heavy single in 12 minutes. Attempt to hold at the bottom for a one-one-thousand before standing.
Overhead Squat
Build to a heavy double in 12 minutes.
Conditioning
AMRAP 7
2oom Row
50 Double-Unders
This should be a sprint. For scaling, do 15 double-unders. Another option would be 15 lateral hurdle jumps.