Tuesday July 1

We are back in the gym! We are all very excited to get back to work in our space and enjoy these awesome new floors. There are some new rules that all athletes MUST follow.  Failure to adhere to these will be met with consequences that could affect all of us at Centurion CF and our ability to run our box. Please take a moment to read them and make sure you follow them.

-All athletes and coaches MUST enter and exit through the front doors of the building only. We are only allowed to use the back door for running.

-Please scan in at the front desk with your ID

-NO children are allowed in the gym area. You may still bring your children but they must be only in the small, blue wrestling room in the hallway next to the gym. Children MUST be supervised at all times by an adult. PARENTS this means we will have to run heats to ensure supervision and work together to make sure everyone can get their workout in.  Your help with this is appreciated.
      Rules for the room:
         - No shoes will be worn on the mat.
         - No food or drink on the mats.
         - Please be sure to clean up after your child(ren)

JULY 1

Warm Up

Run 400M/row 500M
 2rounds not for time
10 OHS
10 push-ups
10 sit ups
Burgener Warm-up


WOD

For Max Load: 3 Hang Snatch High Pulls to 1 Hang Squat Snatch

Post: 2 Sets of 12 DB Walking Lunges per leg (use heavier DBs than 2 weeks ago)

BEGINNER WOD

4 Rounds of:

12 Sumo-Deadlift High Pull

30 Single Unders

16 Lunge Steps

30 Single Unders