Sunday July 31st

** The Gym will be CLOSED Monday August 1st for the BC Day holiday.

– Midday 3.0 from 10:30am-2:00pm

WOD

“Fran”
21.15.9
Thrusters (95/65)
Pull Ups
TC: 12 minutes

*Pack
Same as Rx
*Pup
21.15.9
Thrusters (Scale as needed)
Ring Rows

CashOut:
3 sets of:
100ft KB Front Rack Carry
10-15 V-Ups
Rest 1 minute

STRENGTH

L1: Do the Class.

L2: Self led Warm-Up.
A. 3 sets of:
Sumo Deadlift x 5 reps
Rest 2 minutes
*70% of 1RM from last week.
*Not TnG reps, but hand must stay on the bar.

B. 3 sets of:
GH Raises x 6-8 reps
Rest 30 seconds
200m FWD Sled Walk (135/90)
Rest 90 seconds

C. 3 sets of:
TTB x 10
Ab Roll Outs x 10
Rest 90 seconds

L3: Self led Warm-Up.
A. 3 sets of:
Sumo Deadlift x 5 reps
Rest 2 minutes
*75% of 1RM from last week.
*Not TnG reps, but hand must stay on the bar.

B. 3 sets of:
GH Raises x 6-8 reps
Rest 30 seconds
200m FWD Sled Walk (135/90)
Rest 90 seconds

C. 3 sets of:
Unbroken TTB x 10
V- Ups x 15
Ab Roll Outs x 10
Rest 90 seconds

 2-A-DAY

Rest Day