4th of July Schedule changes:
3rd of July: No changes. As is. 5:30am, 6pm, 7pm WODs. Onramp 7:30pm
4th of July: Closed. Check Facebook for when an open gym might be scheduled at our Lakeview facility!
5th of July: No changes. As is.
A. Take 20 minutes-
Beginners/Intermediate: Find your heavy 3.
Advanced: Halting Deadlift with a 2 second pause above knee. Find your heavy 3.
Click Here to watch a great informative video on the Halting Deadlift!
B. July 4th Team WOD: Teams of 3
21 minute Amrap
Station A: Row 300 meters
Station B: Single Person Tailpipe with KBS 45/25lbs
1st 7 minutes: Power Snatch 75/55lbs
2nd 7 minutes: Power Clean 95/65lbs
3rd 7 minutes: Shoulder to Overhead 115/75lbs
Wod Explained: Partner A rows 300 meters. Partner B holds 2 KBs in the front rack position while partner A rows. Partner C completes as many reps as possible of the coinciding barbell movement. If partner B drops the KBs out of the front rack position, partner A has to stop rowing. Once partner A has completed 300 meters, all partners switch. Every 7 minutes the barbell movement and weight changes. Score is total number of reps completed in 21 minutes with the barbell.