Wednesday, July 4, 2018

4thofjuly.jpg

Independence Day, Wednesday, July 4th Hours: 8 am & 9;30 am classes only!

Rx
 Three rounds for time in teams of 2 (solo do 5-8-11 reps);
  800 meter Run or Row
   9 Power Cleans (pick load)
    15 Chest To Bar Pull-ups
     21 Burpees

 Rx+ 
  For time in teams of 2 (solo do 5 rounds of 5 reps):
   1 mile Run
   
    Seven rounds of:
     7 Power Cleans (pick a challenging load)
      7 Burpee Bar Muscle Ups, then

       1 mile Run