Updated: Jul 4, 2021
HAPPY 4th of JULY!!!
We will have open gym at 7am and have 8:30 and 9:30am classes today.
7/4/1776. America is 245 years old today!
For time:
7 rounds
4 thrusters 135,95
17 push-ups
7 strict pull-ups
6 box jumps 30,24
Cash out: 245 double unders
Masters
7 rounds
4 SA DB devils press
170m row
7 cal AB
6 single DB step ups
Cash out: 245 single jump rope
For time w/ a partner Run 300m together 100 Wall ball 30#/20# Run 300m together 80 single DB step-ups 50#/35# 24"/20" Run 300m together 60 synchro Alternating DB snatches 50#/35# Run 300m together 40
A. Take 15 minutes to complete 4 sets of the following A1. Bar Muscle-up skill work 30-45 seconds or Max Strict/. Â Â Â Â Â Â Â Â Â Banded pull-ups in 45 seconds A2. 8-10 Seated DB strict press neutra
For total time Run 200m 15 Burpees 15 Thrusters @ 95#/65# 15 Box-jumps 30""/24"" rest exactly 1:00 Run 300m 20 burpees 20 thrusters @ 95#/65# 20 Box-jumps 30""/24"" rest exactly 1:00 Run 400m 25 burpe