Workout of the Day 7/1/2013

Holiday Hours:

We will be closed starting Thursday July 4th through Sunday July 7th.  There will be open gym hours on Friday which we will post to the business page.  Saturday we will be having our HUGE group WOD with Systematic CF!  You can find more information about that at the gym, and you can sign-up if you plan on participating for free on our mindbody site.

Everyone have a safe and awesome July 4th.  ‘Merica!

Strength

Back Squat Heavy Triple

Conditioning

For time
30 DB Cleans
At the top of every min perform 4 burpees

Extra Work

Not for time
2 Rounds
15 KB swings
7 Barbell rollouts
5 GHD razor curls

Row 500×3 cool down. Not for time

Post your loads and times to comments.

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