July 4, 2019
Happy 4th of July
9:00am – 11:00am CLASSES ONLY TODAY
Partner WOD #1
Teams of 2 complete the following for time:
“1776”
17 Sumo Deadlift High Pulls (95/65) (Rx+ 115/75)
76 Hand-Release Push ups
17 Ground to Overhead (95/65) (Rx+ 115/75)
76 Wall Balls (20/14)
17 Overhead Squats (95/65) (Rx+ 115/75)
76 Calorie Row
17 Push Press (95/65) (Rx+ 115/75)
76 Pull ups
17 Thrusters (95/65) (Rx+ 115/75)
76 Calorie Bike
*Both athletes must each complete the 17 rep exercises, and then work together to complete the 76 rep exercises. Athletes can go back and forth on the 17’s until each have completed 17 reps.
Core/Accessory:
3 Rounds (not for time)
15 GHD Sit ups/25 Abmat Sit ups
100ft Dual KB Overhead Walk
15 Toes-to-Bar/20 Toes-to-Rings
100ft Dual KB Overhead Walk
*Rest as needed between rounds.
Partner WOD #2
Teams of 2 complete the following:
400m Medicine Ball Run (together)
then,
10 Rounds (alternate rounds)
3 Squat Cleans (135/95) (Rx+ 155/105)
5 Handstand Push ups
7 Burpees to 6″
then,
400m Medicine Ball Run (together)
*Athletes must run together, and then will alternate completing a full round of the 3-5-7 until 10 rounds total have been completed.