July 4th Hours: 8-10:00am. We will be running 2 heats of a Hero WOD starting at 8:30 and 9:15 only. We will be closed Saturday July 5th.
Warm-up Drills
I. 7:00 AMRAP of
25 x Double-unders
8 x Power Cleans (45lbs)
8 x Press
II. Mobility
Impact/Focus: Push Press EMOTM
Complete the following workload every minute on the minute for 10:00.
4 x Push Press (80% 1RM)
Post loads to comments.
“Fireworks”
Complete as many rounds/reps as possible in 18:00 of
10 x Handstand Push-ups
20 x ‘American’ KB Swings (32/24)
30 x Sledgehammer Strikes (15L/15R)
40 x Jackknives
Post rounds/reps completed to comments.
“Push Press EMOTM”: 115#
“Fireworks”: 3 rounds + 10 (Stinkbugs on GHD’s)
“Fireworks”
3 rds + 9 reps Rx
~Chase