July 4, 2017

FOURTH OF JULY WOD

METCON

7 rounds

4 Burpee Pull Ups

17 Overhead Plate Lunges #45/25

7 Dips/Ring Dips

6 Thrusters #115/75

July 3, 2017

STRENGTH 

Front Squat

5x2@85%

Pause Front Squats

3x3@60%

---3 second stop at the bottom

METCON

Clean n Jerks #155/105

2-4-6-8-10

***

6 Burpees Over Bar

9 T2B/K2E

12 Wall Balls #20/14 

***Between sets 

Ex. 2 clean n jerks then 6 burpees 9 T2B 12 Wall Balls and so on..

Competitors 

Snat...

July 1, 2017

STRENGTH 

8 min EMOM

2 Power Cleans+2 Front Squats+2 Power Jerks 

METCON

21 18 15

DB Snatch #50/25

Abmat sit ups

12 9 6

Power Cleans#155/95

Box Jumps

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