7.2.25 WOD.

July 4th Schedule:
Thursday 7/3: 6:30pm and 7:30pm Classes cancelled.

Friday 7/4: 8am and 9am Only!!

Saturday 7/5: 8am and 9am Only. -No Barbell class-

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2 Rounds:
:20 Sec Bike
4/4 box step ups
5 RDLS
10/10 monster band kick backs
10 Straight Arm Banded Lat Pull Downs

10 alt pigeon stretch
10 Cat/cow

Then….

Deadlift (6 x 1)
Every 2:00 x 6 Sets: (Week 1 of 3)

Set 1: 5 @ 67-72%
Set 2: 3 @ 72-75%
Set 3: 3 @ 75-80%
Set 4: 3 @ 75-80%+
Set 5: 1 @ 82% +
Set 6: 1 @ 82-85% +

As we are starting at heavier %, make sure you are building up and getting in warm up sets. Start with a couple sets of light 6-8 reps when working up to your first set of 5 reps, you should feel warm and the movement pattern should feel comfortable by the time you get to your first working set of 5.

Sets 5,6 are going to be “heavy” singles, not a max. Let your body get used to the loading, but you should still have good bar speed and perfect position.

Then…

5 Rounds For Time:

5 Dumbbell box step overs (2 dbs)50/35
10 Bench Press 135/95
5 Dumbbell box step overs
10/7 Cal Bike