ATTENTION/SCHEDULE UPDATE:

TUESDAY JULY 4TH THERE WILL BE NO AFTERNOON CLASSES!   6, 7, 8 AND 9AM CLASSES ONLY. GET IN EARLY AND GET YOUR WOD ON BEFORE THE FESTIVITES. MAHALO!

STRENGTH: (15 min)

Back Squats 

5 sets of 6 reps @75%

BeachFit will do:

EMOM 12

Min 1: 10 Goblet Squats + 10 Plank Taps

Min 2:  Driveway Run

WOD:

#air ball

4rds for time:

21 Wallballs (20/14)

18/12 Cal Row or AirDyne  

15 Box Jumps (24/20″)

12 Power Snatch (95/65lbs)  BeachFit will do Plate Ground to Overhead 

CASHOUT:

3 Super Sets:

30 Weighted Ab Mat Sit Ups  (Rx+GHDSU)

30 Weighted Glute Bridges  (Rx+GHD Back Extensions)