HAPPY 4th of JULY!!!
8:30 and 9:30am classes today.
7/4/1776. America is 246 years old today!
For time:
7 rounds
4 thrusters 155,105
17 push-ups/toes to bar; R: 1,3,5,7 push-ups; R: 2,4,6 toes to bar
7 power cleans 155,105
6 box jumps 30,24
Cash out: 246 double unders
Masters
7 rounds
4 Burpee box jumps
170m row
7 hanging knee raises/v-ups
6 wall ball
Cash out: 246 single jump rope
A. EMOM 12 minutes min 1- Sandbag bearhug carry 50m min 2- Max UB pull-ups or ring rows (cap @ 15 reps) min 3- Echo Bike 12/9 cals B. For time 55 thrusters @ 115#/75# *Every Break complete 10 barfacin
10 rounds for time 10 alternating DB snatches @ 50#/35# 10 Goblet reverse lunges @ 50#/35# 10 HR push-ups *Every 2 rounds complete a 200m run *will end on the run
A. Take 15 minutes to build to a 1RM Push Press B. 10 minute AMRAP 15-30-45-60-75... Double unders 5-10-15-20-25.. HSPU Toes to bar Masters A. Take 12 min to complete: Front squats @ 30X1 x 5 for 4 se