0697:

Pictured above: Ahh to be in love in the SoCal summer time.
WU: Lat & shoulder mobility followed by 30 rep OHS.
WOD: Hang squat snatch – working load at last weeks total. This is a practice event not a PR focus.
• HSS – 25 minutes dedicated to practice.
STRENGTH: B. Press 5 RM Post score if you PR on strength board.

GA: Must demonstrate exceptional overhead squat form before allowed to snatch. This really applies to all athletes. If OHS is elusive keep to the power position.

0696:

2120 is pleased to have a very special guest coach on for all class times Monday?
Schedule change: This Friday 4th of July we will be up for the N. Rios Unofficial Laverty/Pope 5K. Look to bottom of page for further details. THE GYM WILL BE CLOSED ALL DAY FRIDAY.
WU: 5 minutes BW//5 minutes to warm up to working load on bb.
WOD: 15 minutes
• 5 H. Power Clean to PP 115/95/65
• 10 pull ups
• 200 m run

STRENGTH: DL 5RM (15 MINUTES)
GA: 5 H. Power Clean, 4-6 pull ups (if 2 is you max pull up do 4 pull up reps. If number is 3 do 6 per round) If this is becoming to easy it is time to drop to a smaller band. Goal to stay fluid with no rest at pull up station.

The 4th Annual, unofficial Solana Beach 4th of July- 5k run/walk.
It’s all for fun and fun for all. Great way to start Americas birthday.
Details below.

RUN AT YOUR OWN RISK! Show up and run. Roads are open.

(By participating you are responsible for your own actions)
This is a free gathering of friends, neighbors.
This is not an official run. no entry fee, Run/walk at your own risk

We have had over 150 runners each of the past 3 years!
***Start: 8:15am 4th of July****
Where: North end of N.Rios, Solana Beach
What; 5k Fun Run/Walk kids too! (no bikes please)

Cost: Free
Bonus.. original T-shirts to finishers (while supplies last)
Bonus…commemorative wrist bands
Bonus….VG Donuts at Finish Line (while supplies last)

0694:

WU: Set up! Take time to practice all bb skills to working load.
WOD: FT
• 15 Power Clean 135/95/65 (135-rx men/95-50+men/RX women
• 20 Push press
• 25 burpees
• 30 pull ups
• 35 DU/105 SU
• 1000 m run
• 35 DU/105 SU
• 30 pull ups
• 25 burpees
• 20 Push press
• 15 Power Clean
*Failure to complete under 20 minutes = 25 more burpees. Cheaters will be assessed an additional 25 burpee reps. Late fees only apply to 2120 members of 3 months or longer. GA is excluded.

0693:

WU: Get mobile!
WOD: Hang Squat Snatch
5 5 5 5 3 3 3 3 1 1 1 1 1

GA: All athletes must demonstrate exceptional overhead squat form before allowed to SQUAT snatch. If OHS is elusive keep to the power position.

0692:

U: Yes!
WOD: 20 minutes
• 2 wall walks
• 4 alligator push ups
• 6 db thrusters
• 10 m db walking lunge
• 100 m farmer walk
• 10 m walking lunge
STRENGTH: b.press 2X5 50% 2X5 60% 2X5 65%