Workout

As many rounds as possible in 20 minutes of:

9 burpees-to-target (6 in)
9 toes-to-bar
9 d-ball over-the-shoulder (100/70 lb)

Workout

For load:

Overhead squat
10-10-10

Workout

For time:

200m kettlebell suitcase carry (53/35 lb)
400m run
200m kettlebell suitcase carry
800m run
200m kettlebell suitcase carry
1,200m run
200m kettlebell suitcase carry
1,600m run
200m kettlebell suitcase carry

Rest day or make-up day

Workout

“Diane”

21-15-9 reps for time of:

Deadlifts (225/155 lb)
Handstand push-ups

Independence Day Schedule

Classes will be held at 8:00 a.m. and 9:15 a.m. only.

__________

Workout

40-30-20-10 reps for time of:

Box jumps (24/20 in)
Weighted sit-ups (35/25 lb)
Kettlebell swings (70/53 lb)

Workout

“Cindy”

As many rounds as possible in 20 minutes of:
5 pull-ups
10 push-ups
15 air squats

__________

Schedule Announcements

July 4: 8 a.m and 9:15 a.m. classes only

July 12-13: Gym is closed. There will be an off-site workout with Coach Lucas on Sunday, July 13. More info will be on the whiteboard at the gym.

Rest day or make-up day

Workout

For load:

Snatch
2-2-2-2-2-2

__________

Schedule Announcements

July 4: 8 a.m and 9:15 a.m. classes only

July 12-13: Gym is closed. There will be an off-site workout with Coach Lucas on Sunday, July 13. More info will be on the whiteboard at the gym.

Workout

Every 5 minutes for 25 minutes of:

20/15 cal bike erg
3 rope climbs
75 double-unders