Thursday 7/4/19

HAPPY JULY 4th!!

7 &8am classes only!

12daysofthe4th WOd

100m run
2 dBall over shoulder
3 man makers 45/30
4db press
5 deadlifts
6 stepback lunges *each leg
7 db power cleans
8 db floor press
9 burpees
10 slamballs
110m sled push
120 air squats

WHITEBOARD=time/db#

12/24/18

Friday 7/5/19

Class times 5:30/9:00am & 4pm

ONEsock

JANKy goes situps!

SUBT-20/30/40/60/80/80/60/40/30/20

Runs-100/200/300/400/500/500/400/300/200/100

WHITEBOARD=time/DAN

6/19/19
9/27/18

Saturday 7/6/19

We will be combining the following 2 WOds in to a partnerWOd of awesome, you’re welcome.

LUMBering

5 rounds 3:30/3:30

200m run
30 slamballs 50/30
max burpees

WHITEBOARD=#  of burps

shovelRUN
5 rounds
3:30
200m run
90/75 BJR
max burpees
3:30 rest

WHITEBOARD=#of burpees