Holiday schedule:

7/3 – no 6:30

7/4 – Closed

Warm-Up

2:00 bike, row, ski

3 Sets:

3 Inchwroms
20 Plank Position Shoulder Taps
10 Single Arm Banded Lat Pulldowns (each arm)

Strength/Skill

Shoulder Press

5@65%
4@70%
3@75%
1@85%
1@90%
1@95-100+%
1@100+%

WOD

For time:

1,000 Meter row
20 Hang power cleans 135/95
30 Pull-ups