7/3/14

**Tomorrow is 4th of July!  We will be having only one WOD at 9AM.  Come in and sweat to start your day right!

A ) Deadlift: work up to 3RM for the day for one set, rest as needed between sets (aka 3^th rep should be really challenging! Shoot for 10-15lbs higher than last week, but not at the expense of your technique!)

B ) 4 min AMRAP – 95%:

50 American KBS (35/55lb) + max burpees in remaining time

+ Rest 3-5 min (work on banded mobility during this time – focus on upper body; traps, lats, scap, pecs)

C ) 4 min AMRAP – 95%:

800m Run + max CTB Pull ups in time remaining

+ Rest 3-5 min (work on banded mobility during this time – focus on lower body; hip flexors, hamstrings, ankles/calves)

D ) 4 min AMRAP – 95%:

20 total pistols (alternating legs) + max sit ups in remaining time

*Post results to comments.

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