Box Brief
HAPPY BIRTHDAY || Wishing a happy birthday to all our athletes born this month! The Ruby Birthday WOD will be Wednesday, July 10th! To help celebrate your special day, enjoy a FREE bundt cake from our friends at Nothing Bundt Cakes! Pick up your cakes at the box post WOD on the 10th!!
CROSSFIT
METCON #1
10 Rounds For Time
5 UB Strict Pull-ups
10 UB Bar Dips
15 UB Barbell Rows
METCON #2
5 Rounds, for quality
20 Banded Pull-aparts
20 Banded OH Triceps Extensions
20 Banded Pulldown Abs
FINISHER
5 Minutes of Parasympathetic Breathing
KIDS/TEENS
Rest Day
WHITEBOARD BRIEF
– Strength/Metcon: Today we have two part upper body workout with a fairly high amount of volume. The first part is 10 rounds for time of Pull-ups, dips and barbell rows with 60 seconds between rounds and a 20-minute time cap; the second is 5 rounds of banded work to help bring up your strength endurance. To get the most out of today’s workout and to finish within the time cap you’re going to have to be realistic in regards to your ability level and the scaling options you choose; there are plenty of options. The coach will be able to help with your scaling if you are unsure.
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