DNR PARK BBQ at City Park next Saturday, July 16th! In the North East corner next to the pull ups bars

The gym will be open at 9am (yoga) and 10am (open gym) and will close at 11am. We will be heading to City Park after that for a BBQ at 12:00pm with all DNR athletes and your families!

We will be providing burgers, hot dogs, buns and condiments! Bring a side to share, any other meat that you want to grill and your own drinks!

Remember the date: Saturday, July 16th at City Park!!

Warm Up:
D.R.O.M.S

Strength:
Loading Week One
Strict Press 65% + 15 lbs of 1RM
4 x 8

Metcon:
3 Rounds
7-5-3
Deadlift 225/155
Handstand Push Ups
Box Jumps 24/20

Elite Competition Class

1.  Strength
Running Clock
Mins 1-8:
EMOMx8: 2 Squat Snatches (75%)
Rest 4:00
Mins 12-20:
EMOMx8: 2 Squat CJ (75%)
Rest 4:00
AMRAP 6 of: 3 unbroken Strict HSPU

2.  Conditioning
3 RFT:
500m Row
9 Thrusters, 115/85