Happy 4th of July!

We will only have one workout today at 10am, all other classes are cancelled.


4th of JULY WOD

Are you watch/setting off fireworks today?

Warm Up 3

2 Min of Single/Double Under
Agility Ladder - Burpee Challenge
Two Rounds:
20M Walking Lunge with Twist
10 Leg Swings (Front/Back & Side/Side)
Inch Worm Progressions
16 Mountain Climbers (8/side)

Hamstring Stretch Band - Lay on back, band around the foot, leg straight
Thoracic Stretch over PVC
LAX Shoulder



Metcon (Time)

Partner WOD Alternating EACH Exercise

100 Rounds For Time of:
1 Ground to Overhead, 135/95
2 Pull-Ups
3 Burpee Box Jumps

Out of Town WOD

20 minute AMRAP
10 Pushups
10 Air Squats
10 Box Jumps


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