This week has a holiday on July 4th where the gym will be closed. And to help celebrate we will have a hero WOD to make up for our day off. We will have only one strength WOD, but we have another WOD that will likely take the place of the missing strength WOD. I have chosen Monday as our running day, because it is going to be the best weather. Enjoy your holiday, be careful, and work hard on your fitness. Has anyone signed up for a holiday 5K?

MONDAY 7-1-24
"Operation Red Wings"
For time:
1200 meter Run
then:
16 Rounds of:
8 Toes-2-Bar
8 Burpee Box Overs (24,20)
then:
47 Goblet Squats (53,35)

TUESDAY 7-2-24
Strength WOD: Bench Press (3x5)
then:
For time:
30-20-10
GHD Sit-ups
Row for Calories

WEDNESDAY 7-3-24
For time:
5 Rope Climbs
25 Deadlifts (225,155)
50 Wall Balls (20,14)
100 meters Farmer's Carry (53,35)

THURSDAY 7-4-24
GYM CLOSED

FRIDAY 7-5-24
In 10:00 
For time:
12 Squat Cleans (light/moderate)
24 Pull-ups
12 Squat Cleans
Rest
At 10:00
For time:
6 Squat Cleans (heavy)
12 Bar Muscle-ups
6 Squat Cleans

SATURDAY 7-6-24
Open Gym at 8am and 9am
Posted in Workout of the Day

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