Thursday, 7-2-2015

BRING A FRIEND THURSDAY!
Bring a friend or family member to class today for free!

Holiday Hours
Friday: Normal Hours, Last class at 6:30PM (Option to do Hero WOD)
Saturday: 9am/10am/11am ALL Open Gym hours. Come in and start off your 4th right with an awesome Hero workout!

A) Conditioning
Tabata
20 secs work, 10 secs rest; 4 mins per station
Burpees
Russian KBS, 70/53
Air Squats

Optional post-conditioning:
4 sets of:
AMRAP 60% 1RM Bench Press
rest 90 seconds between sets
Then,
4 sets
6-8 Strict Chin-ups

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