We are almost through with the heat of June. Next we will get ready for the heat we expect in July. It can’t be worse than it was in June, can it? As always in the summer, be aware of how you feel. Push hard but don’t try to do things you think you shouldn’t be doing. We will be doing Landon’s WOD and Lydia’s WOD this week. They both look hard, and I made up one of them.

We will not have classes on Monday July 4th, unless enough of you want to come in and do something because you are off when you normally wouldn’t have been. I’m thinking, you could sign up for the Fourth of July 5K, especially those of you that have been conscripted into the evening running club with Dixie. Let me know if you have other goals for that holiday other than sleeping in.

MONDAY 6-27-22
Strength WOD: Power Cleans (5x3)
then:
AMRAP in 12:00
5 Deadlifts (255,165)
10 Weighted Step-ups (35,25) DBx2 20"

TUESDAY 6-28-22
"Landon Beck"
AMRAP in 28:00
400 meter Run
7 Power Snatches*
7 Overhead Squats*
200 meter Run
14 Toes-2-Bar
14 Burpees
* Increase weight each round

WEDNESDAY 6-29-22
AMRAP in 30:00
1K Bike/500 meter Row alt.
15 Pull-ups

THURSDAY 6-30-22
Strength WOD: Back Squats (3x5)
then:
AMRAP in 20:00
12 Handstand Push-ups
8 Bar Muscle-ups
4 Power Cleans (205,135)

FRIDAY 7-1-22
"Lydia Meece"
5 Rounds for time:
25 KB Swings 
29 Sit-ups
50' Back Rack Walking Lunges (75,55)
29 DB Power Snatch alt.
25 1 arm DB Overhead Squats

SATURDAY 7-2-22
Open Gym at 8am and 9am
Posted in Workout of the Day

Leave a Comment