Tuesday 7-4

1. Skill: Movement Prep 2. “Rankle” 20 Minute AMRAP: 6 Deadlifts (225/155) 7 Burpee Pull Ups 10 Kettlebell Swings (2/1.5) Run 200m 🙂 U.S. Marine Corps Sergeant John Rankel, 23, of Speedway, Indiana, assigned to 3rd Battalion, 1st Marine Regiment, 1st Marine Division, 1 Marine Expeditionary Force, based out of Camp Pendleton, California, was killed…

Monday 7-3

1. Performance: Freestanding Handstand Hold-Accumulate 2-3 minutes. Rest as needed between attempts. OR Fitness: Partner Assisted Freestanding Handstand Hold-Accumulate 2-3 minutes. Rest as needed between attempts. 2. 5 Rounds For Time: 10 Thrusters (95/65) 35 Double Unders *Please wear red, white, and blue Tuesday!

Saturday 7-1

9am Community Trial Class 1. Skill: Movement Prep 2. Teams of 2 For Time: Run 600m-Together 400m Farmer’s Carry-Rotate every 100m (70/53, hand) 80 Cal Row 400m Farmer’s Carry-Rotate every 100m Run 600m-Together 10am Member’s Only Class 1. Skill: Fireman’s Carry 2. Teams of 2 For Time: Run 800m-Together 400m Farmer’s Carry-Rotate every 100m (2/1.5,…