For the month of July get ready for some hero WODs. Once a week for the entire month we will pay our respects to 5 different hero’s that have had a WOD dedicated to them. The 4th of July will be the first.

Monday is going to start hot and fast! 21, 15 , 9 always means its time to dig deep! This WOD is a triplet with rowing, DB deadlifts and DB push press, be ready to move.

Tuesday we are going to get our strength piece in for the week before the 4th of July BBQs. We got a taste of front squat last Friday with a 3 rep heavy set. Today we are building up to a heavy single.

The 4th of July will be the first of our hero WODs:

“Glen”

For time:
135 pound Clean and jerk, 30 reps
Run 1 mile
15 foot Rope climb, 10 ascents
Run 1 mile
100 Burpees

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

Thursday will be a challenging EMOM cycling through calories on the bike, toes to bar and box jump overs.

Friday we are going to get after a WOD with some high volume, lighter weight back squat with some pull ups and handstand pushups to break them up.

Saturday is a classic chipper WOD, high reps split by you and your buddy for a variety of movements. Come in and have some fun with our Saturday crew.

Sundays endurance WOD is a 4 rounder to get your sweat on! As usual Sunday is a lighter day to get the body moving and work on your endurance.