Primarily Indoors
Holiday Schedule
Today – Normal Schedule
Sat July 3rd – 7, 8 & 9am
Sunday July 4th – Happy Independence Day! 9 & 10am, No CTX Go America!
Monday July 5th – 9, 10 & 11am
Warm-Up
1:00 Stations
-Ski Erg
-Lateral Up/Overs
-DB Alternating Muscle Snatch
-Box Touch Downs*
:30 Rest
Repeat with :30 Station
*Switch Halfway Through
Midline
½ Tabata*
Hollow Rocks
*During the 10s “rest” hold a Superman
-Then-
½ Tabata*
Single Leg V-ups*
*During the “rest” hold a Superman
*ADV- Regular V-Ups
WOD
4 Rounds Each*
20s On|10s off
*Complete 4 rounds at one station, then rest 30 seconds and rotate to the next station.
- DB Snatches 50|35
- Box Jumps
- Sit-ups
- Lunge with Lockout 50|35*
- Ski Erg
* Switch arms each interval
Rest 2 Minutes
- Dumbbell SA Devils Press 50|35
- Weighted Step-Up 50|35
- Weighted Sit-up 50|35
- Lunge with Lockout
- Ski Erg
Level 2- 40|25
Level 1- 30|15
ADV – 70|50
Extra Work
30-20-10
GHD
T2B
Ring Dip