Independence week. Look on Zen planner for the holiday schedule. Closed Saturday and Sunday.

Monday

A)warm up out side

B)wod prep/instruction

C)EMOM

7rounds

min 1 -3deadlifts, burpees rest of minute. RX is to find a heavy weight you can sustain while sustaining 15 burpees per minute. (Scaled is anything less. Choose wisely)

min2 -rest. etc.... for 7 rounds.

Bootcamp/Monday

same as CF

Tuesday

A)warm up

B)wod prep/instruction

C)”Cindy”

amrap 20

5 pull ups

10 push ups

15 squats

Wednesday

A)warm up outside

B)wod prep/instruction

C)5x

300m run

20 single arm KB swings 53/35

10 box jumps 24/20