WORKOUT OF THE DAY, JULY 17TH 2017

SCHEDULE UPDATE FOR THIS WEEK ONLY:  There will be no 5pm Class on Thursday as we are taking our Coaches out as a Thank You for taking such good care of the gym while we were away! Mahalo to all our Coaches and Athletes for always taking care of our box. 

STRENGTH:

Power Snatch (12 min)

3 sets of 3 at 70%

BeachFit will do:

1500m Row *Every 150m stop and do 3 Burpees

WOD:

#flip and flop

For Time:

21-15-9

Power Snatch (95/65lbs)  *BeachFit Plate Ground to Overhead (45/25lbs) Rx+DB Snatch (70/55lbs)

Calorie Row/Assault Bike

Immediately, into 

21-15-9

Box Jump Overs (24/20)

Pullups

CASHOUT:

#midline

40 Weighted Ab Mat Sit Ups (Rx+GHD Sit Ups)
40 Weighted Glute Brides (Rx+Hip Extensions)
20  Weighted Ab Mat Sit Ups
20  Weighted Glute Brides
10 Weighted Ab Mat Sit Ups
10  Weighted Glute Brides

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