Workout of the Day

WOD: 5R (scale to 4 if people are dying) On a 3 minute timer, Sprint From N Crawford St uphill on N Pittsburg Ave toward Edison St -20 seconds uphill sprint

Have a wonderful holiday! All classes canceled. July 5th classes: 4:30 pm, 5:30 pm and 6:30 pm

WOD For time: -Row 2,000 meters -100 wall-ball shots -20 muscle-ups Men: 20-lb. ball Women: 14-lb. ball Scaling Choose modifications that allow you to complete each exercise with little rest. There is a high volume of each movement. Scale back each portion so you can keep moving, even as fatigue sets in.

Intermediate Option For time: -Row 2,000 meters -75 wall-ball shots -10 muscle-ups Men: 14-lb. ball Women: 10-lb. ball

Beginner Option For time: -Row 1,500 meters -50 wall-ball shots -20 ring rows Men: 10-lb. ball Women: 6-lb. ball

Agility ladder basics https://www.youtube.com/watch?v=NcXII4U9fiQ 2 trips each of the following: -hopscotch -2 feet in every box quickstep (40- 1:10) -direction change quickstep (1:50 – 2:32) -2 feet in every box hop sideways from one side of ladder to the other -ickey shuffle (0-39 )

Linear series (3 trips each) https://www.youtube.com/watch?v=KYJX0Wt6OdM get faster each time -1 foot in each box 0:25 -2 feet in each box 0:35 -linear hop with two feet 0:52 -slalom skiier 1:05 -icky shuffle 1:26

Lateral series. do 4 trips each. 2 on each side https://www.youtube.com/watch?v=KYJX0Wt6OdM -lateral crossover 1 foot in each box 2:23 -2 feet in each box 2:40 – 2 in, 2 out 2:58 – one legged 1 in 1 out 3:40 -2 footed snake 3:59

Then 4 R -8 seated box jumps for height. Be sure to come down from the box gently Start position is seated with thighs parallel to floor. Adjust height as needed. If you have a fear of jumping on a box, use a box that is easy for you to jump on and practice jumping high to land on the box.

Sled: Up heavy & slow – back light & fast 6 rounds

-Push a sled using a heavy load, for 25 yards, which will require you to go relatively slow and just stride it out as opposite to sprinting. Upon completion of the first 25 yards, push or pull another sled that is fairly light, and sprint back another 25 yards. Rest 2-3 minutes

-Pull a sled using a heavy load, for 25 yards, which will require you to go relatively slow without having to tug on the sled . Upon completion of the first 25 yards, pull hand over hand another sled that is fairly light, back another 25 yards. Rest 2-3 minutes Be sure to take the full rest and feel as fresh as possible in the early rounds, and apply your best effort.