Happy 4th of July!! Have a safe and fun holiday! Warmup: ROM drills, max strict pull-ups (or 25 Ring rows), 25 pushups, 25 situps WOD: 2 Rounds: 200m run 25 Decline push-ups (put your feet on a box or bench, hands on the ground) 400m run 25 V-ups 800m Run 25 Squats Cooldown: 2 min more »
CONTINUE READINGWarmup: ROM drills, max strict pull-ups or 25 ring rows, 25 Hand release pushups, 25 situps 15 Front Squat, 15 Push Press with PVC Strength: Bench Press Warmup 5/5/3 at 40/50/60% 1RM Work: 5/3/1+ at 75/85/95% WOD: 3 rounds 10 Thrusters (75-95/45-65#) 200m Row Cooldown: 100 4-ct flutter kicks, focus on shoulders with lacrosse ball, more »
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