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July 4th WOD

/4/2017
In observance of the Independence Day, we are only offering classes at 9:00am and 10:00am!!!
Level 1
L1: Metcon (AMRAP - Reps)
3 min amrap w/a partner; x10; rest 1 min between rounds; rest 3 mins between rounds 5 and 6

Station 1:

17 box jumps 24/20
7 kbs 53/35
6 kbdl

Station 2:

7 cal ab/ski/row

Station 3:

4 man makers 50/35

Station 4:

17 thrusters 95/65

Station 5:

7 air squats
4 walking lunges/leg
17 v-ups or sit ups
7 pull ups or ring rows
6 burpees

***switch as needed; you don't have to complete a total round before switching :)
Level 1 Rx+
L1+: Metcon (AMRAP - Rounds and Reps)
25 min amrap w/a partner

7/5 cal ab
4 bear complex 135/95
17 pc 135/95
7 ring mu's
6 evil wheels

***switch as needed
F3
F3:A: Deadlift (@3010; 5x8)
F3:B: Metcon (Time)
Row 600m; x 4; rest 90 secs between sets
Advanced; 8x; rest 1:30 between rounds

***Keep rounds consistent
Sol Endurance
SE: Metcon (AMRAP - Reps)
For total reps

1 min-max bar facing burpees(use 25lb plates)
1 min-sit ups
1 min-box jumps 24/20
1 min-push ups
1 min-pull ups
1 min-max cal ski
1 min rest

X4

***reference June 13 for previous reps

Sunday:

11AM-Yoga

Monday - Thursday: 

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM, 6:15PM and 7:15PM

Friday:

5AM, 6AM, 7AM, 8AM, 9AM, noon, 4:15PM, 5:15PM and 6:15PM

Saturday:

8AM, 9AM, and 10AM