WOD
Front Squat
5-4-3-2-1

*Use the heaviest you can for each set
*Every 3:00

Then,
Complete for time:
30 Front Squats (M: 95 lbs, W: 65 lbs)
300 Meter Run
20 Chest-to-Bar Pull-ups
200 Meter Run
10 Burpees
100 Meter Run

Cap: 8:00
*No racks for metcon

STRENGTH

A. Sumo Deadlift
10-7-5-3-5-7-10
*Build in weight up to 3 and repeat the same weights coming back up in reps.
*Every 2:00

B. In teams of 2, AMRAP in 10 min of:
5 Dumbbell Man Makers
15 AbMat Sit-ups
*One athlete works at a time. Both have to do the movement before moving on to the next.

C. 8:00 of Alternating Stations:
:45 sec ON / :15 sec OFF
Downward Dog
Glute Stretch Right leg
Upward Dog
Glute Stretch Left leg

SUMMER START UP SPECIAL

Free Fundamentals Classes + Commit to 2 months and get your 3rd month Free!
*All levels of fitness are encouraged to join

$109 a month
Total package valued at $427
Savings of $209

*Other discounts cannot be combined. Discounts can be applied after 3rd month. Offer good for athletes who have not been a member in the last 6 months. First month must be paid upon sign up on auto-pay.

Offer expires: 6/30/17