Read – History Made: Army Ranger School to graduate its first female students ever. from the Washington Post. 

Now I’m ready to workout. 

WHOLE LIFE CHALLENGE – We are looking for two people that want to facilitate the gym’s nutrition success. We are looking for one person that is totally new to the WLC, Whole30, paleo, etc. but is ready to make a lifestyle change. The other person should be someone that has participated in a nutrition challenge of some type that wants to give advice, share recipes, help keep us all on track and so on. If you’re up for the challenge, contact ivy@crossfitonthesquare.com with why you want to be a Whole Life Champion and the two candidates selected will be give codes to sign up for the WLC for free and receive one complimentary Dunk in September. 

Warmup

Dynamic Athletic Movement
Hip Mobility Series
10 Downdog Push-ups

Alternate with a partner:

A.
3 sets
5 Medicine Ball Backward Overhead Throws

B.
5 Medicine  Ball Push Presses

Lift

Levels 2-4
5 sets
5 Push Press (75% OR add 2-5%)
30 seconds max reps Pullups (strict/band assist – no kipping)

Levels 0/1
5 sets
5 Kettlebell Push Press (single or double)
30 seconds max reps Ring Rows

Conditioning

These 3 can be done in any order. The instructor will let you know where to start.

Alternate with a partner:

A.
3 Rounds

Medicine Ball Complex:
30 sec each for max reps
Backward Overhead Throw
Chest Pass
Push Press
Ball Slam (use rubber medballs for this exercise)

B.
3 Rounds

60 sec Overhead Plate Walk
60 sec rest

(L3/4 – 45/35, L2 – 35/25, L0-1 – 25/15)

C.
3 Rounds

15 Cal Row