WOD

A) 2 Sets
Alt. Arm/Leg Push-up Ext. x8 ea. side
Alt. Skater Lunge x10 ea. side
Hanging Lat Pull x10
+
2 Sets
Sumo Squat Hold x20 sec
Bridge-up x5 w/2 sec hold at top

B) 4 Sets
Strict handstand push-up x6-10
Rest 90 sec
Seal walk x50ft
Rest 90 sec
Skin the cat x2-3
Rest 2 min

C) For time:
1000 m row
Then do:
10-8-6-4-2 reps of
Burpee box jump (24”/20”)
10 alt Db power snatch (50/35)

A) Coaches Choice Warm-Up

B) 5 Rounds For Time Of:
12 Burpee Ball Slams (20/15)
25 Squats
150ft Sled Push

C) 3 Sets
Single Arm Bent Over Row x12 ea. @2121
rest 90 sec
KB Wind Mill x8 ea. side
rest 90 sec

A) Coaches Choice Warm-Up

B) In Teams Of 4 Perform:
4 Min Max Ski Erg (Athletes 1+2)
4 Min Max Power Clean (Athletes 3+4)
*Once 4 min is up, athletes will rotate and perform the station they have not yet performed
rest 2 min
then do:
4 Min Max Handstand Push-up
4 Min Max Cal Row (Athletes 2+3)
*Same format as above

**Only 1 athletes can work at a time. You may rotate athletes at any time

Power Clean (185/120)

A) Coaches Choice Warm-Up

B) AMRAP In 15 Min Of:
18 Cal Row
15 Deadlift (155/105)
12 Pull-up

C) 4 Sets
Kneeling Banded Lat Pulls x20
Lateral Goblet Lunge x14

https://www.youtube.com/watch?v=gixoJtMI3hk
11

A) Not For Time Do:
500 m Row
Samson Stretch Lunge x50ft
Spiderman Lunge x50ft
then do:
2 Sets
Banded Rotator Cuff Ext Rotation x10 ea.
Banded Rotator Cuff Int Rotation x10 ea.
Inch Worm + Push-up x10

B) 5 Rounds For Time Of:
10 Balls Slams (20/15)
200ft Shuttle Sprint (50ft inc)
20 Kettlebell Swings (53/35)
200ft Shuttle Sprint (50ft inc)
30 Jumping Lunges
200ft Shuttle Sprint (50ft inc)

Happy 4th of July!

REMINDER – ONLY 8AM CLASS TODAY!

A) Coaches Choice Warm-Up

B) “Partner Whitten”
5 Rounds For Time Of:
22 Kettlebell Swings (70/53)
22 Games Standard Box Jumps (24″/20″)
500 m Row
22 Burpees
22 Wall Balls (30/20)

US Army Captain Dan Whitten, 28, of Grimes, IA, assigned to the 1st Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based out of Fort Bragg, NC, died February 2, 2010, when enemy forces in Zabul, Afghanistan attacked his vehicle with an improvised explosive device.

Whitten is survived by his wife, Starr Whitten, his mother, Jill Whitten, his father, Dan Whitten, and his sister, U.S. Army Captain Sarah Whitten.

A) 2 Sets
Stiff Legged Deadlift x5
Hang Muscle Clean x5
Front Squat x5
then do:
2 Sets
Hang Power Clean x5
Push Press x5
Squat Clean & Jerk x3

B) 5 Sets
Hang Squat Clean + Push Jerk x1x2

C) 4 Sets
AMRAP In 3 min Of
400 m Run
10 Toes To Bar
Max Front Squat (95/65)
rest 3 min

A) 2 Sets
Alt. Arm/Leg Push-up Ext. x8 ea. side
Alt. Skater Lunge x10 ea. side
Hanging Lat Pull x10
+
2 Sets
Sumo Squat Hold x20 sec
Bridge-up x5 w/2 sec hold at top

B) EMOM For 15 Min Do:
Min 1 – Rope Climb x1-2
Min 2 – Handstand Shoulder Taps x20
Min 3 – Bridge-up Hold x5.5.5

C) AMRAP In 5 Min Of:
6 Box Jump Overs (24″/20″)
7 DB Push Press (50/35)