7/2/19

July 4th – Valley Southwoods 8:30 AM Team Sandbag Workout! 515 Closed
July 5th – Open Gym 8:30-10 AM 

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Black/Blue/Grey WOD

Complete As Many Reps As Possible in 15 Minutes of:
5/3 Ring Muscle-Ups (5/3 Bar Muscle-Ups) (5 Pull-Ups AND 5 Ring Dips) (both with Bands) (Ring Rows, Hands on Box)
10 Deadlifts (135/95)
20 Pistols, Alternating (Assisted) (Goblet Squats)
5/3 Ring MU’s
10 DL’s (185/125)
20 Pistols
5/3 Ring MU’s
10 DL’s (225/155)
20 Pistols
5/3 Ring MU’s
10 DL’s (275/185)
20 Pistols
5/3 Ring MU’s
10 DL’s (315/205)
20 Pistols
5/3 Ring MU’s
10 DL’s (365/225)
20 Pistols
*If you can complete all inside 15 minutes it is for time

July “Cool” Board

***Make some goals for yourself for July
– Bud – 185# Hang Clean
– Jenny – 110# Hang Clean
– Kelli – 110# Hang Clean
– Sean W. – 325# Hang Clean
– Evan – 205# Hang Clean x3
– Marc – 135# Hang Clean x3
– Pete – 185# Hang Clean x3

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