WOD – Tue, Jul 4
Warm Up
Whitten (Time)
5 Rounds for time:
22 Kettlebell swings, 70# / 50#
22 Box jump, 24” / 20"
400m Run
22 Burpees
22 Wall-Ball Shots, 20# /14#
In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
https://www.wodconnect.com/workouts/whitten
22 Kettlebell swings, 70# / 50#
22 Box jump, 24” / 20"
400m Run
22 Burpees
22 Wall-Ball Shots, 20# /14#
In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
https://www.wodconnect.com/workouts/whitten
INTERMEDIATE
5 Rounds for time:
22 Kettlebell swings, 53# / 36#
22 Box jump, 24” / 20″
400m Run
22 Burpees
22 Wall-Ball Shots, 14# /10#
BEGINNER
5 Rounds for time:
22 Kettlebell swings, 36# / 26#
22 Box jump, 20” / 12″
400m Run
22 Burpees
22 Wall-Ball Shots, 10# /6#
Cool Down
3-5 minute bike row flush
2 rounds:
8 scorpions
1:00 couch stretch
1:00 pigeon
PARTNER WOD 1 of 4
3 minutes
Running Rowing-Biking-Ski-erg
Over All Dynamic Body Activation
Coaches Choice