6.26.2021
Sunday, July 11th is the In House Throwdown followed by Community Day BBQ~

Warm-up
200 m row or run
Couch stretch 30 seconds each side – repeat
bear crawl length of gym, return soldier kick
20 jumping jacks
20 air squats
Back Squat (7×1 record heaviest)
Metcon (Time)
3 RFT
20 KB Clean & Jerk 35/26 + 53/35
20 KB SDLHP
20 KB Snatch
20 Goblet Squat
2 minute rest after each round
Time includes rest