Tuesday WOD:

 Warm-up

Tabata
Double Unders
Air Squats
Mountain Climbers
then..
Banded Squats
Banded Deadlifts
*Group stretch

Weightlifting

Back Squat 1x6@70%
1x6@80%
1x3@90%
1x2@95%
* Log set of 2

Metcon

Metcon (AMRAP - Rounds and Reps)10 Minute Amrap
30 Double Unders
10 Power Clean and Jerks (135/95)
30 Double Unders
10 Deadlifts (135/95)
*RX Plus ( 185/125)

4th of July WOD:  

4th of July WOD: