NO FREE WORKOUT 

this Saturday.

Next Free Community Workout is

July 4th

9:30am

 

Dynamic movement prep

Group warm up

50 n 50 Ghd.

Skill

pistols and pistol progressions

Strength

Front squats
10-8-8-8 By feel.

1 set  5-7 reps tempo is
73×1

Wod

Buy in
20 pistols alternating
3 rounds for time of
5 power snatch 135/95
10 lateral burpees over barbell
Cash out
20 pistols alternating

Mad mobi
Quad stretch
Hamstring up n over
Leg stretch
Bully
Pigeon