7.03.2017

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.

Quote: 
 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:

  1. 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

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