HAPPY INDEPENDENCE DAY!!!
Now get in here and start your celebrating off right with a good morning WOD!
Classes today are at 6:30 am and 8 am.
TRIPLE PLAY
170706 3:00 AMRAP 10 pull ups 20 push-ups 40 lateral bar hops
2:00 Rest
3:00 AMRAP 10 pull ups 20 push-ups 40 lateral bar hops
2:00 Rest
3:00 AMRAP 10 pull ups 20 push-ups 40 lateral bar hops
Rest 6:00
RABID DOG
9:00 AMRAP
150M Sled drags
Rest 6:00
NERAK
50 Wall Balls (30/20)
DUNE 2x800m Run -rest 2:00 after each run- -into- 3 Sets: 20 Pull-ups 40 Push-ups 60 Air Squats -rest 2:00 between sets- -OR- SANDWORMS AMRAP 2 Minutes 50 Double Unders 25ft Handstand Walk Max Deadlif
DNR Teams of 2 11 Min AMRAP 200m Run 30 Bench Press 135/95 10 Pull-ups -rest 3 mins- 11 Min AMRAP 30 DU Each (60 singles) 40 ABMAT or 20 GHD Sit-ups 3 Frenchy Pull-ups or 10 BMU -rest 3 mins- 11 Min A
“THAT’S MY SECRET CAPTAIN, I’M ALWAYS ANGRY” 8 sets (1 set every 3 minutes) 14/12 Calorie Echo Bike 14 Jumping Split Lunges (total) 7 Front Squats (135/95) Strength Back Squats 20 Back Squat @ 5/10 RP