This will be a partner WOD. Record Max Reps Double Completed by Both Partners in 17 Minutes. Relay style. Partner 1 must complete as many Double Unders as they can while: Partner 2 must complete 8 reps Dumbbell Thrusters 35/25 4 Rope Ascents 15-ft Then TAG partner 1 and switch
For Time: Run 600m Row 60 Cals 6 Deadlifts 275/185 (Time Cap: 15 Minutes)
Rest Day Closed
Mobility 9:30am-10am Open Gym 10:00am-12:00pm Olympic Lifting 12:00pm-1:00pm Open Gym 1:00pm-2:00pm
We will be counting each other’s reps to make it easier to complete this benchmark with accurate counts. “Isabel” Snatch 135/95 30 reps for time.
For time : 40 OH single arm walking lunge KB 53/35 Row 1000m 20 HSPU Row 500m 15 HSPU Row 250 10 HSPU 40 OH single arm walking lunge KB 53/35 (Time Cap – 17 Mins)
12 Min AMRAP 25 toes to bar 2 squat cleans 185/125 25 toes to bar 4 squat cleans 185/125 25 toes to bar 6 squat cleans 185/125 25 toes to bar 8 squat cleans 185/125 and so on… Continue this pattern until time cap.
Happy 4th of July Home WOD – 4 Rds for Time – 400 m Run 10 Burpees Note : There will be a 9 AM Partner WOD at the box. This will be the only class offered for the day.
(4th of July we will be closed in observation of the Holiday. Coach Jason will be coaching 1 WOD at 9AM-10AM on July 4th.) REST DAY CLOSED