DAILY WOD

WODs are posted the evening before. Our daily WOD may change or get modified without notice.

Due to the 4th of July Holiday, we only have 1 class today starting at 9am.

"7/4/1776"

7 Rounds for time:

4 Power Cleans (185/135)

17 Push-Ups

then:

76 Wall Balls

then:

241 DU's

Partner Option:

Alternate movements for 7 rounds and switch movement the next round

For example, round...

In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009, supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and his son T.J.

Partner "DT"

Five rounds for time of:
155 pound Deadlift, 12 reps
1...

A) Back Squat

L3
75% x 5
85% x 3
95% x 1+

L2
3 x 5

Partner WOD

L3
1000 M Row - Buy-in
100 Push Ups
100 Russian Swings (70/53)
100 Squats
100 Pull Ups
1000 M Row - Cash-out

L1
(Team of 3)
1000 M Row - Buy-in
100 Push Ups
100 Russian Swings (70/53)
100 Squats
100 Pull...

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