Sunday – July 9th

A big group showed up at 10am on July 4th to honor United States Army Capt. Benjamin David Tiffner for his sacrifice. We are still taking donated good/fund to help make and send a care package to Mo as he gets deployed overseas.

10am – WOD
11am – WOD

Strength:
15 minutes to find a 1RM clean

WOD:
4 rounds for time:
200m run
8 kettlebell swing #53/35
8 lateral burpee over barbell
4 clean at 75% of 1RM

Post WOD:
3 rounds not for time:
30 seconds of max effort Assault bike/Airdyne
10 GHD situp (add weight if possible)
*Rest as needed between rounds.