Monday
July is HERO MONTH! Write your name on the back board and track your WOD's. 19 completed HERO WODS will EARN you a T-Shirt. Questions, ask a coach!!
Warm-up
Warm-up
Coaches Choice
Metcon
“1776” (Time)
For Time (in a Teams of 3) complete…
13 movements for 13 colonies completing 136 reps of each movement, which equals 1776 total reps completed, representing the year of our independence!
13 movements for 13 colonies completing 136 reps of each movement, which equals 1776 total reps completed, representing the year of our independence!
For Time (in a Team of Three)
Kettlebell Swings (53/35 lb)
Box Jumps (24/20 in)
Air Squats
Push-Ups
Burpees
Pull-ups
Sit-Ups
Row (calories)
Double-Unders
Wall Balls (20/14 lb)
Ball Slams (30/20 lb)
Dumbbell Push Press (45/35 lb)
Multiple partners may work at a time, but everyone must work together on the same movement and move to the next one together.
The only requirements are that the team not complete more than
200 reps of any one movement, and each team member must complete at least 10
reps of each movement.