Workout of the Day (WOD)

Thursday 7/5/12

You know what I love?  The fact that it's a holiday and we still get this kind of participation in our classes.  Here, the 9am & 10am classes take a picture together right after and right before they grind through a WOD and celebrate the 4th of July.

Don't forget the BBQ Friday, bring a side or anything special you want to cook on the grill. Or, just show up, we'll have plenty.  Do not register for the classes on Friday, we will run WODs in heats all night.  Come in, warm up, work out and carb load after :)  OR just show up and hang out for the BBQ.

Strength:  Backsquat 2x2x2x2x2x2x2 (85, 85, 85, 87.5, 87.5 ,90, 90%)


Run 200m

5 muslce ups (15 Ring Dips)

Run 200m

4 Muscle Ups (12 Ring Dips)

Run 200m

3 Muscle Ups (9 Ring Dips)

Run 200m

2 Muscle Ups (6 Ring Dips)

Run 200m

1 Muscle Up (3 Ring Dips)

Backsquat and Frontsquatting tips from U.S. Olympic Weightlifting Coach.

There were a few cool headbands, sleeveless shirts and red white and blue but let's see if we can step it up for Friday.  Can anyone pull this off please

Today's Workout

Tomorrow's Workout