Monday 160704

Happy Independence DAY

Holiday hours  WOD’s 7am and 9am

Dynamic Warm-Up – Mobility
Prepare for..

WOD: French Kissing Freedom “Merica” (7/4/1776 – 240 Years Old)
For Time:
7 Rounds of:
4 Power Cleans #205/153,#185/133, #165/113, #135/93 #115/73
17 Deficit Pushups
Followed by:
76 Wall Balls  #20/14 14/10 10/8
240 Double Unders 480 Singles

*Scale reps and weight of movement as needed for smooth mechanical progression on A.  Ask your coach for help.


Competitors or athletes wanting to improve your Fitness level: Recover, hydrate 6-8 mins after above WOD, then:

C. See programming on white board.

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