Happy 4th of July

7/3/2018
July 2, 2018
7/5/2018
July 4, 2018

W.U. 5 Mins and Talk through and WOD choice

W.O.D.’s ALL Workout choices today are HERO workouts and will be done to completion

 

#1: ” Big Sexy”

  • 6 x Deadlifts @ 315/205
  • 6 x Burpees
  • 5 x Cleans (squat) @ 225/185
  • 5 x Chest to Bar Pullups
  • 4 x Thrusters @ 155/105
  • 4 x Ring MU’s

#2: “Bowen” 3 RFT

  • 800M Run
  • 7 x Deadlifts @ 275/185
  • 10 x Burpee Pullups
  • 14 x Single Arm KB Thrusters 53/35 (7 left and 7 right)
  • 20 x Box Jumps 24/20

#3: “Klepto” 4 RFT of

  • 27 x Box Jumps 24″
  • 20 x Burpees
  • 11 x Cleans (Squat) 145/100

#4 “Full Maltz: for time

  • 400M Run
  • 50 x Pullups
  • Farmers Walk 50’s/35’s 200M
  • 50 x Dips
  • 100 x Pushups
  • 50 x KTE
  • 100 x Situps
  • 400M run