4th of July Schedule Update! We will have make-up/open gym classes at 9am and 10am on 4th of July only – all other classes are canceled. If you are doing the C’ville Strength programming, you can come in during this time to lift in the lower room. There will be a suggested Team WOD on this day, so come at 9 or 10 to get set up and do the workout or make up a WOD from the week. Thanks!
STRENGTH
Thruster, build to a 5RM in a few sets, then 85% x 5 x 2
WOD
Level 1
AMRAP 5:
- Dumbbell Hang Clean and Press x 20
- Air Squat x 30
Rest 2 Minutes
AMRAP 5:
- Russian Kettlebell Swing x 20
- Box Push-up x 20
Rest 2 Minutes
AMRAP 5:
- Wall Ball x 20
- Burpee x 20
Level 2
AMRAP 5:
- Ground to Overhead (95/65) x 20
- Air Squat x 30
Rest 2 Minutes
AMRAP 5:
- Kettlebell Swing (53/35) x 20
- Push-up x 20
Rest 2 Minutes
AMRAP 5:
- Wall Ball (20/14) x 20
- Burpee x 20
Thruster: @ 115
WOD 1: 2+1
WOD 2: 3
WOD 3: 1+27