10 am- Olympic Lifting with Coach Ryan 11 am- Endurance WOD 2 Rounds 800m Run 20 Wall Balls 15 KB Swings 50/35 400m Run 20 Wall Balls 15 Kb Swings 200m Run 20 Wall Balls 15 KB Swings A few of the members of Team USA for Track and Field
Strict Press: 5-5-5 Weighted Strict Pullup: 3 x ME Then… For Time 600m Run 50 Wall Ball Shots, 20/14 40 Kb Snatches, alt 53/35 30 Toes Through Rings 20 Burpee Box Jumps, 24/20 100m Run Ciunci showing us how to KB Snatch
8am & 10am Classes Only In Teams of 4: 2 people work at a time with a pet rock, 70lb/53lb. The rock must be held during the entire workout. For Time 300 pullups 400m Run 400 Pushup 400m Run 500 Situps 400m Run 600 DU 400m Run Happy Birthday America!