**we will be closed on Sunday the 4th of July and will have one class at 10:00am on Monday the 5th.
In teams of two, one person working at a time, dividing each movement into two sets
70 burpees
60 situps
50 kettlebell swings 53/35
40 pullups
30 hand stand …
Warmup
500m row
3 rounds
10 thrusters 45/35
10 presses 45/35
10 squats
2 min rest
wod
overhead squats
5-5-3-3-3-1-1-1-1
Warmup
400m run
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats
2 min rest
wod
5 rounds
15 knees to elbows
15 SDLHP 75/55
15 sec hands stand hold
15 box jumps 24/20
Warmup
50 double unders
3 rounds
10 ring rows
10 push press 45/35
10 burpees
2 min rest
wod
12 min AMRAP
12 push-press 115/85
12 chest to bar pullups
12 squats
Warmup
500m row
3 rounds
10 cleans 45/35
10 jerks 45/35
10 ohs 45/35
2 min rest
wod
3 rounds
10 ground to overhead 95/65
200m shuttle sprints ( 50 meters, down and back twice )
Warmup
50 double unders
3 rounds
10 pushups
10 situps
10 squats
2 min rest
wod
bench press
10-10-5-5-5-1-1-1-1
Open gym
2-3
In teams of two, one person workin at a time
15 min AMRAP
5 deadlifts 225/155
5 thrusters 95/65
200m run
Warmup
500m row
3 rounds
10 SDLHP 35/25
10 kB swings 35/25
10 goblin squats 35/25
2 min rest
wod
“Grace”
30 clean and jerks 135/95
Warmup
400m run
3 rounds
10 cleans 45/35
10 jerks 45/35
10 power snatches 45/35
2 min rest
wod
800m run
30 snatches 75/55
1000m row