Friday, July 3

announcements:

• We will be open tomorrow on July 4 for our normal Saturday 9:30am Community WOD.

• As long as we have RSVP’s, we’ll also be open for Sunday’s Olympic Lifting class with Coach Heather.

“NED”

rx

7 rounds for time of:
11 back squats
1,000-m row
– Use bodyweight for the back squats.

Score: Total time

intermediate

7 rounds for time of:
11 back squats
800-m row
– Use 3/4 bodyweight for the back squats.

Score: Total time

beginner

5 rounds for time of:
11 back squats (35/45 lb)
400-m row

Score: Total time

Skill Work

Rest, stretch, recover.