MONDAY

*Holiday Hours**

Thursday July 4th-8am and 9am

Friday July 5th-8am and 9am

Weekend-Regular Hours

STRENGTH

Accessory Work

3 Round Superset

10 Hip Extensions on GHD **See Video Below

5 Sumo Deadlifts

This is just accessory work to activate posterior chain before tackling this wod. Deadlifts should be lighter than wod weight.

METCON

OPEN

Dying Cindy

10-9-8-7-6-5-4-3-2-1

Deadlifts 225/155

Perform 1 Round of Cindy after each round

One Round of Cindy is:

5 Pull-ups

10 Push-ups

15 Air Squats

PERFORMANCE 185/135

FITNESS 135/95, Ring Rows