July 3rd WOD and Holiday Schedule
July 3rd 5am, 6am and 9:30 ONLY
July 4th: CLOSED
Conditioning:
"7/4/1776" 7 Rounds 4 Power Cleans (185/135) 17 Push ups then immediately after the 7 rounds do:
76 Wall Bals 241 Dubs
12 views0 comments
Search
Recent Posts
See AllStrength: Find a 1RM Bench Press Barbell Bicep Curls 3x10 Tricep Ext 3x10 Conditioning: 10min AMRAP 3 Power Snatches (95/65) 3 Toes to Bar 6 Power Snatches (95/65) 6 Toes to Bar 9 Power Snatches(95/65
80
Conditioning: 25 minute cap 100 deadlifts (225/155) 80 Pull Ups 60 hang power cleans (165/105)(155/95)(135/85) 40 DB Alt Snatches (50/35) 20 Burpees AMRAP HSPU in remaining time
500
Warm up:2 rds x 10 reps of each ALt Lunges KB Swing Goblet Squat Leg swings left and right Glute Bridges/Frog Pumps Straight leg crossover x 5 each leg Strength: Front Squat 4x8 @ 70% Conditioning: 5
550