W.O.D. 7.4.17

Join us today for our FREE Friends and Family 4th of July workout at 10:00AM!
We will also offer Open Strength at 10:00AM in the Annex and FREE babysitting in the babysitting room!

In Teams of 4 Complete the following: 
 AMRAP in 30 Minutes 
400 Meter Run 
4 Tire Flips 
30 Burpees 
40 Box Jumps (20/24")
50 Air Squats 
60 Kettlebell Swings (35/53#)

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

 We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness. 
-The Declaration of Independence 4 of July, 1776.

1 comment:

CFKOP iPad said...

3 Roses and a Thorn- 4 rounds
Almost Masters 3+400m+65
Castle Rock- 4
The Hilliard's- 3+184
Team Gummy Worm- 3
USA Drinking Team 3+400+2
3 Vets and a Rookie- 4+4
The Runners- 3+27
The Roasted Marshmallows- 4+6
Bad and Boujee- ?
3 Men and A Lady- 3+36 BJ
Spak's Girls- 4