What’s wrong in this picture? 🙂

Classes normal on Monday. Gym closed on Tuesday, 04 July. We will be meeting at Vertical Limit Fitness at 0900.

Conditioning:

Partner WOD*

100 Double Unders

20 Single-Arm Dumbbell Overhead Squats (50/35)

40 Wall-Ball Volleyball Throws @ 8′ (20/16/14)*

800m Run

30 Shoulder Press (95/63)*

40 GHD Sit-ups

30 Hang Squat Cleans*

800m Row

30 Push Press*

40 Alternating Dumbbell Snatches (50/35)

30 Back Squats*

80 Calories Biked

40 Wall-Ball Sit-up Throws @ 5m (20/16/14)

20 Handstand Push-ups

100 Speed Skips

 

For Time

*All bar work uses the same weight. Equal work. (M/co-ed/F)

 

Flexibility/Mobility:

Hip Capsule – 1:30/side

Overhead w/ External Rotation Bias – 1:30/side

Quad Smash – 1:30/side

Saddle Sit – 2:00

 

 

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