Week 2 of July brings a nice balance of heavy/ light,  long/ short and fast paced/ chipper style workouts. Plenty of variety for everyone! Don’t forget to get your bingo squares checked off, the month is going to fly by!

We will be starting the second week of July with some strength work. Snatch is a highly technical lift, chaining reps together makes it even more difficult, to add to that chaining them together from the hang position is even harder. We will spend the day working up to a heavy set of 3 hang squat snatch. Start your week right by working though this difficult lift and feel accomplished when you set a new PR!

Tuesday will be a fast paced workout with a moderate length AMRAP.  Get ready to push through this combo of a short run and chest to bar pull-ups.

Wednesday will bring us to our second Hero WOD of the month:

“ADAMBROWN”

Two rounds for time of:
295 pound Deadlift, 24 reps
24 Box jumps, 24 inch box
24 Wall ball shots, 20 pound ball
195 pound Bench press, 24 reps
24 Box jumps, 24 inch box
24 Wall ball shots, 20 pound ball
145 pound Clean, 24 reps

Don’t let the low number of rounds deceive you. This one will be very challenging as its very barbell dominant. Leave your ego at the door on this one, come in, do your work and pay respect to Navy Chief Special Warfare Operator (SEAL) Adam Lee Brown.

Thursday we de-load a bit with some partner rowing intervals.  Come in to flush out some soreness or get a great cardio workout in. Either way don’t just sit around waiting for your soreness from the day before to fade away.

Friday is a  fast paced chipper with thrusters, double unders, box jump overs  and HSPU.

Saturday is a 20 min partner AMRAP which will be quick moving with low reps  of rope climbs, power snatch and wall ball shots.

Sunday is just a straight up cardio fest. Come in and have some fun with this one.

Make your health a priority and get into the box!!!