*ATTENTION! OCEAN WOD #2 OF THE SEASON THIS SUNDAY (TOMORROW) JULY 10 AT 9AM AT THE CAPITOLA WHARF. SIGN UP ON MINDBODY SO COACH KNOWS HOW MUCH EQUIPMENT TO BRING!!
*Note: Sunday Open Gym canceled

9am WOD:
A.
Deadlift
5 Sets of 3
Building

B.
“Inside Joke”
For Time [20 Minute Cap]:
200m Row/ 150m Run / 400m Bike
1 Deadlift (225/155)
1 Toes to Bar
200m Row/ 150m Run / 400m Bike
2 Deadlifts (225/155)
2 Toes to Bar
…
200m Row/ 150m Run / 400m Bike
10 Deadlifts (225/155)
10 Toes to Bar

10am Triple Huskie Mash:
A.
Hero WOD
“Hammer”
5 rounds, each round for time, :90 rest between
5 Power Clean (135/95)
10 Front Squat
5 Jerk
20 Pull Ups
– REST 5 MIN
21-15-9
Deadlift (225/155)
Toe2Bar
-REST 5 MIN
1 Mile Weight Vest Run (20/14)
30 GHD Sit Up
2K Row