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– See Holiday Hours (Below):
– Monday July 3rd: Hero WOD Heats at 10 & 11AM ONLY
– Tuesday July 4th: CLOSED
– Support Charity’s Veteran Run To Home Base 9k fundraiser page. Link found HERE.

Warm-up Drills
I. Row 2:00
II. 2-3 rounds of
:15 x Handstand Hold
10 x Leg Raises
10 x KB Deadlift (24/16)
III. Mobility

Impact/Focus: Deadlift
Warm up as needed (3 sets x 5 reps) before completing the following workload for Deadlift.

Deadlift 5-5-5-5

Notes: Today’s workload will be used in preparation for a true 5-rep maximum next week. Athletes should have no failed reps during this training. Compare scores to 05.12.2017.

Post loads to comments.

“Cool Milli”
Complete as many rounds/reps as possible in 12:00 of

8 x Handstand Push-ups
12 x Toes-2-Bar
21 x kCal Row

Post rounds/reps completed to comments.


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