4th of July WOD – 2014

'Murica

‘Murica

4th of July Schedule Update
Friday, July 4th: HERO WOD 8:30am! Dress in RED, WHITE and BLUE!
Saturday and Sunday CLOSED!

WORKOUT OF THE DAY

Fitness
1. Hero WOD
“White”

Five rounds for time of:
15′ Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters

Performance
1. Bench Press: 1X5@65%, 1X5@75%, 1xMax Effort@85%, rest as needed

2. Weighted Ring Dips: 3×10 AHAP

3. Hero WOD
“White”

Five rounds for time of:
15′ Rope climb, 3 ascents
10 Toes to bar
21 Walking lunge steps with 45lb plate held overhead
Run 400 meters