Thursday, July 12th 2018

1 Year Anniversary Party
This Saturday, July 14th 2018
At North Fork Brewing Co in Riverhead
12pm-3pm
$25 Person We’ll have two kegs of two different types of beer. Bring your own food. Kids are welcome, HOWEVER, we’re stationed in the brewing area and there are LOTS of shiny objects with handles. Just a heads up, Parents. RSVP by commenting or sending me a message!
That said we will only have 1 class this Saturday at 8:30am.

Warm-Up:
400m Run
10 Toe Touches
10 Spiderman Lunges
10 Inch Worm To Push Up
10 Cat/Cow
20 Alt Torso Twists
Wrist, Elbow, and Arm Circles.
::Clean & Jerk Progression::

Strength/Skills: (20 Minutes)
Hang Power Clean + Power Clean + Split Jerk
6 Sets
*Increase Load Each Set or Stay Light and Work on form. 

Workout Of The Day
AMRAP 3 Minutes
10 SDLHP (75/45)
Max Burpees in remaining time
*rest 2 mins*
AMRAP 3 Minutes
10 SDLHP (85/55)
Max Burpees in remaining time
*rest 2 mins*
AMRAP 3 Minutes
10 SDLHP (95/65)
Max Burpees in remaining time
*rest 2 mins
AMRAP 3 Minutes
10 SDLHP (115/75)
Max Burpees in remaining time
**Score is total # of Burpees**