Workout of the Day: Tuesday, 04-July-2023
Announcement
Warm-up
PVC Shoulder warmup
10 Pass Throughs
10 Side to side
10 Around the world
Then
3 Rounds
250M ski or row
5 Push up
6 box jump or box step up
7 V-up or sit up variation
8 Air squat
4th of July 1776 (Time)
4 Rounds for time:
300 meter Run
24 Toes-to-Bar
24 Box Jumps 24/20
24 Goblet Squats 53/35
24 Hand Release Push-Ups
24 Air Squats
**Note – this can be done solo, shared with a partner or completed in a team of 3. If working in team of 3, increase rep count to 30 for each movement
Mobility
Roll out lats, glutes, quads and between shoulder blades time permitting
July 4 Tuesday – Only 1 class at 9 am
July 7 Friday – Community WOD at 5:30 pm, Gym-boree potluck dinner (bring a side or meat to throw on the grill)
July 15 Saturday – Yoga with Jenny Noonan Sat 9:45 am – All levels welcome for Flow Yoga.
July 23 Sunday- Strongman WOD 1 pm
July 27 Thursday – Girl’s Night Out Pool Party 5:30 pm at Mary Garcia’s house
Summer is officially here and it feels like it! Keep up with your water, take advantage of LMNT and Podium Hydro Salt to keep your electrolytes up. Scale workouts based on how you feel that day or ask a coach for help.
Have a safe and Happy 4th!