July on-ramp starts today! We are very excited to meet all our new members!
Take a look at what we did over the 4th of July weekend: [slideshow] *Camping, hiking, beautiful waterfalls, laying in a waterfall! Swimming in Lake Superior, Glass Bottom Shipwreck tour, and amazing scenery! Memories to last a lifetime! 🙂
Skills & Drills: 30/20/30 (30 squats, 20 pass throughs w/ PVC, 30 OHS w/ PVC) Max-Effort Lift: 20:00 Backsquat warm up: 10@bar, 8-10@35%,5-10@55% work: 5@65%, 5@75%, 5+@85% back off set: 10@50-60% Assistant Movement: Front Squat Medley 1x2:00 10@30% 10@40% 10@50% 10@60% maxreps@60% WOD: AMRAP in 8:00 200m Run 10 PSn (Power Snatch) 95/65# Posterior Chain Development: GHR 3x6-10