Primarily Indoors
Friday July 2nd โ Normal Schedule
Sat July 3rd โ 7, 8 & 9am
Sunday July 4th โ Happy Independence Day! 9 & 10am, No CTX Go America!
Monday July 5th โ 9, 10 & 11am
Warm-up
With a plate 45|25
1 Time Through:
50s On| 10 Off
-Plate Ground to Overhead
-Push Up hands on and off plate
-Plate Halos*
-Burpee Lateral Plate Jumps
-Jackknives with a plate
-Duck Walk – plate OH
*25s in each direction
Strength
E2MOM12
Squat Snatches
2 Reps
Percentage of 1RM
1. 70%
2. 75%
3. 80%
4. 85%
5. 87%
6. 90%
WOD
30-20-10
Overhead Squat 115|75
Burpee Lateral Jumps
Toes to Bar
Level 2 – 95|65
Level 1 – 75|45
ADV – 135|95
Extra Work
Every 2:30 x 5
10 OH Lunges
10|7 Cal Bike
100ft Sand Bag Hug Carry 140|90