We have had some tough wods the last couple of weeks. Some were long and really hard! Some looked OK on the board, but turned out to bite you later. Some were so long we knew to scale from the first. This is an exercise in how important scaling is for EVERYONE! No one should expect to do 5 wods a week all at an Rx standard! Be smart and do what you should, to make you better and stronger rather than just to cripple you.

Don’t forget next Monday is July 4th. The gym will be closed this day! Enjoy the holiday and be safe!

MONDAY 6-27-16
4 Rounds for time:
20 Sumo Deadlift High Pulls (75,55)
30 GHD Sit-ups

TUESDAY 6-28-16
AMRAP in 7 minutes:
25 Shoulder Press (95,65)
25 Push Press (95,65)
Max effort Push Jerk* (135,95)
*count these reps for score

5 minutes rest, then:

AMRAP in 7 minutes:
25 Overhead Squats (95,65)
25 Front Squats (135,95)
Max effort Back Squats* (185,125)
*count these reps for score
**no racks used for either AMRAP

3 Rounds for time:
400 meter Run
30 Box Jumps (24,20)
30 Wall Balls (20,14)

THURSDAY 6-30-16
21-15-9 for time*:
Strict Pull-ups
Parallette Push-ups
Ring Dips
*time cap 20:00

FRIDAY 7-1-16
5 Rounds for time:
50 Double Unders
5 Wall Walks

Open Gym from 8-10 am

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