July 4th, 2017

Happy July 4th everyone! Have fun, be safe, and enjoy this day with your family and friends!

Conditioning
3 x 1000m row 2:00 rest between rounds

Lift
Back Squat   3 x 5 @ 70%   2 x 3 @85%
Between each set complete 10 single leg deadlifts @ 70/53# each leg

Gymnastics
4 rounds for quality
15 pistol squats
30ft HS walk
2 Legless rope climbs

Wod
4 minute amrap
6 cal row
6 Thrusters @115/80#
--- rest 1min ---
4 minute Amrap
6 cal bike
6 Sumo Deadlift High Pull 115/80#
--- rest 1min ---
4 minute amrap
36 double unders
6 thrusters 115/80#
--- rest 1min ---
4 minute amrap
6 cal ski
6 Sumo Deadlift High Pull 115/80#

Connor MartinComment