Rest day or make-up day

__________

Reminder: Holiday Schedule

On Thursday, July 4 and Friday, July 5 classes will be held at 8:00 and 9:15 a.m. only. Please sign up in advance on Pike13.

Workout

7 rounds, each for load of:

40 ft backward sled drag

__________

Holiday Schedule Announcement

On Thursday, July 4 and Friday, July 5 classes will be held at 8:00 and 9:15 a.m. only. Please sign up in advance on Pike13.

Workout

4 rounds for time of:
24 GHD sit-ups
16 chest-to-bar pull-ups
8 overhead squats (135/95 lb)

__________

Recipe of the Month

Peaches, feta and honey

Workout

Ruck

Bring a backpack!

Rest day or make-up day

Workout

For time:
400m run
50 single-arm dumbbell snatches (50/35 lb)
400m run
40 single-arm dumbbell snatches
400m run
30 single-arm dumbbell snatches
400m run
20 single-arm dumbbell snatches
400m run
10 single-arm dumbbell snatches

Workout

As many reps as possible in 30 minutes of:
1:00 single unders
2:00 calorie row
3:00 calorie assault bike

Workout

For load:

Box squat
5-5-5-5-5-5-5

Workout

For time:
20/15 calorie air bike
6 muscle-ups
400m run
6 muscle-ups
500m row
6 muscle-ups
400m ski erg
6 muscle-ups
75 double-unders
6 muscle-ups

Rest day or make-up day