NO 6:30pm class
A. Take 15 minutes to complete 4 sets of the following
A1. 12 Flat DB bench press @ 30X1 @ 50#/35#+ per hand
A2. 15-20 GHD sit-ups
A3. 12 Goblet good mornings @ 30X1 @ 70#/53# kb
B/ 12 minute AMRAP
3 Wall walks
9 front squats @ 135#/95#
15 Box-jumps 24"/20" box
Run 200m
Masters
July 4th WOD
7 rounds
4 no push-up Burpee box steps
170m row
7 hanging knee raises/v-ups
6 wall ball
Cash out: 247 single jump rope
A. Take 15 minutes to complete 4 sets of the following 6,6,4,4 Defecit Deadlift (standing on 45# plate) @ 65%-80% of 1RM deadlift 15 Flat DB bench press *last few reps on BP need to be TOUGH! B. 12 mi
A. Every 3:00 x6 sets alternating set 1-3-5 Row 20/15 cals 12 burpees set 2-4-6 Echo bike 18/12 cals 50 Double unders or 50 single unders *All sets capped @ 2:30 + B. 8 minute AMRAP 10 alternating DB
For time 20 kipping HSPU or s2oh 30 Hang Power Cleans @ 115#/75# 400m Run 50 Wall ball 20#/14# 400m Run 30 Hang Power Cleans 20 kipping HSPU or s2oh Masters A. Take 15 min to complete the following: A