REMINDER:  TWO CLASSES ONLY TODAY: 9am and 10 am
Saturday: 9am class only
Sunday: CLOSED

Warm up:

2 rounds of:
200m Row
200m Run
10 Push-ups
5 Pull-ups
5 Squats
5 Hang cleans (bar)
5 Presses (bar)

WOD:
For time:

500m Row
25 Thrusters with bar
15 Pull-ups

Rest 3 minutes, then complete:
15 Clean & Jerks (165 lb./105 lb.)

Rest 3 minutes, then complete reps 15-12-9 of:
Thrusters (95 lb./65 lb.)
Pull-ups

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_______________________

HAPPY 4th of July!! GOD BLESS AMERICA!

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Media:
Friday WOD, July 4, 2014

One thought on “Friday WOD, July 4, 2014

  • July 4, 2014 at 3:53 pm
    Permalink

    This was a good one.

    3:28 rx
    2:53 at 135#
    5:29 rx

    Total work time 11:50

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