W.O.D. 7.4.16

July 4th FREE Friends and Family Team workout:

In Teams of 4 Complete the following:

AMRAP in 30 Minutes
400 Meter Run
4 Tire Flips
40 Burpees
60 Air Squats
80 Kettlebell Swings

*The team will run together and flip the tires together. The remainder of the work will be done with 2 athletes working at once. 

Community Notes:
FREE Friends and Family workout today at 10:00AM.
Open Strength at 11:30 AM

“We think, mistakenly, that success is the result of the amount of time we put in at work, instead of the quality of time we put in.”
 ― Arianna Huffington

1 comment:

Aimee Lyons said...

Team Cap - Steph C, Fayth, Kori, Rach 3 + 45
Team 4 - Luis Mike R Vince Joe 4 Rds 104 reps
KOP 6 am Legends - Mark C, Pete, King Jay E 4 rds
Team Newbies Jen FG, Liz, Pam, Rehman 3 Rds
Flagtastic Rich, Tori, Kevin, Matt 5 + Run + tire
Sydney's Twin JillH, Sydney, Mary, Nicole, Jess, 3 + run
Spirited 4 Jen, Alona, EJ, Chris D 4 + run
Martha's Bitches Danielle, Lara, Liz, Manisha Martha 4 + 200
With the Hammer Giulia, Raj, Kevin, Michael 3 +88
No breaks Matt - DD, Matt, Theresa, Angela 4 + run
Where's alejandra - Diane, Alison, Arin, Jonathan 4 rds
Quad Squad Brian, Dave, Jon, Tre 4 + run