WOD 7 . 1 . 19
Schedule for the week :
monday – regular schedule
tuesday – regular schedule
wednesday 530 am , 830 am and noon only No Evening classes
thursday ( 4th of July ) 830 and 10 am classes only
Friday : 830 and 10 am only
” Knock out ”
10 min AMRAP
3 – 3 – 3 – 6 – 6 – 6 – 9 – 9 – 9 – 12 – 12 -12 – 15 – etc
Deadlift 225 / 155
3 – 6 – 9 – 12 – 15 – 18 – 21 – 24 – 27 – 30 – 33 – etc
Push ups
B.
Cash out
3 rounds
L sit 30 seconds , rest 30 seconds
1 minute hollow rock
1 minute plank
rest 1 minute between rounds
