130703

Wednesday

4th of July Schedule:
10 am group class uptown, open gym 8 am to 10 am before the group class
10 am group class midcity, open gym 8 am to 10 am, and, again, will follow until 12:30 pm
all other classes cancelled

No AM open gym @ Uptown today through next Tuesday! (7/3-7/9)

Warm up:
2 rounds
15 KB swings
4 Turkish get ups/alternating

Mobility

Strength/Skill:
10-15 min Test Day
Work up to a moderately heavy weight with good form
5 sets of 2 Snatch Grip PP + 1 Overhead squat

WOD:
For time
20 CTB pull-ups
10 snatch 115/75lb
15 CTB
7 snatch
10 CTB
5 snatch

Scale regular pull-ups or ring rows
Int - 85/55#
Beg - 65/35#