W.O.D. 7.3.21

TODAY!!  Join us at 9:00 AM, bring a friend for a FREE for a FUN team workout and YOGA after at 10:30 AM

In teams of 4 or more...

AMRAP in 30 Minutes:
400 Meter Run 
3 Tire flips
20 Dumbbell Thrusters
30 Dumbbell Deadlift Burpees
40 Dumbbell Kettlebell Swings
50 Dumbbell Snatch

(ladies 35#/men 50#)

Coaches Notes:
Teams will run and flip the tire together, during the dumbbell work inside 2 athletes can work at a time to complete the work in the order listed.

Community Notes:
Join us this up coming holiday weekend for these special classes.
BRING A FRIEND FOR FREE to the Saturday or Sunday session!

Saturday, 7/3 9:00 AM at CrossFit KoP - (Tire flipping team workout)
Sunday, 7/4 10:00 AM at the Lyons Den (555 w Beidler Rd) ('Moszer' - Hero wod)
Monday, 7/5 CLOSED
Tuesday, 7/6 resume regular schedule.

Time is too slow for those who wait, too swift for those who fear, too long for those who grieve, too short for those who rejoice, but for those who love, time is eternity. 
- Henry Van Dyke

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