Monday, July 7

New strength program starts today!!!!!!!!!!

 

Hope you all wrote your numbers down from last week!!!!!!!

 

 

A few things

 

 

1) Iron Pigs tickets… Let me know by Friday! It’s August 28th, a Thursday. 7:05 start. 10 bucks a ticket, with 2 bucks food/drink credit on it. All are welcome! Hope everyone can make it!

 

2)Ladies… tank top pre-order is going on now!!!! Sign-ups are at the gym!!!

 

3) I know, I know… I will get out the July newsletter either Monday or Tuesday. Sorry guys! Please forgive me!!!

 

In the meantime… check out our July Athlete of the Month!!!!

 

Congrats Dave!! Keep up the great work!!!

 

 

 

Monday, July 7

 

Warmup:

 

400m run

Banded OHS

Banded ankle

Pole squats

 

 

Strength:

 

Back Squat

5×5 @ 65% of 1 RM

 

 

WOD:

 

4 min. AMRAP

5 Ring rows

5 Burpees

 

2 min. rest

 

4 min. AMRAP

5 Air squats

5 Box Jumps (24/20)

 

2 min. rest

 

4 min. AMRAP

5 HRPU

5 OHWL (45/35)