Monday Workout: Squats, 1 Min Intervals

STRENGTH

Back Squat, Build to a 7RM in a few sets, then 85% x 7 x 2

WOD

Level 1

3 Total Sets:

• Max Rep Dumbbell Clean and Press x 1 Minute
• Max Rep Wall Ball to 9′ x 1 Minute
• Max Rep V-Up x 1 Minute
• Rest 2 Minutes

Level 2

3 Total Sets:

• Max Rep Ground to Overhead (165/115) x 1 Minute
• Max Rep Wall Ball (20/14) x 1 Minute
• Max Rep Toe to Bar x 1 Minute
• Rest 2 Minutes

Record Total Reps

ANNOUNCEMENTS/UPCOMING EVENTS

1.  Register for the “31 Heroes” WOD happening on August 1!  More info HERE.

2. 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!