The gym will be closed Thursday, July 4th.

TODAY’S WOD:

“Mary”

As many rounds as possible in 20 minutes:
5 Handstand Push-ups, strict
10 1-legged Squats
15 Pull-ups

Post total rounds to Members Area. Compare to 04/11/19.

TODAY’S STRENGTH TRAINING:

“Legs and Glutes #2”

1) Back Squats x 3 bottom quarter + 3 full range for loads and range of motion.
Slow and controlled.
5 sets. 3-minute rests.

2) 10 sets of 10 reps:
Cossack Squats w/load (LTBD)
Hip Thrusts w/load (LTBD)
Reverse Hyperextensions, no load

Post loads to Members Area. Compare to 06/26/19.

Bruce Bator. Dumbbell Thrusters.

Bruce Bator. Dumbbell Thrusters.

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