You can do anything you put your mind to.

Warmup: 10 minutes of Athletes choice

+++++++++++++++++++++++++++++++

Buy-in: Tabata Pushups

+++++++++++++++++++++

OTM x 22 minutes

Odd minutes - 3 Back squats ~ taken from the floor

Even minutes - 6 Toes to Bar

++++++++++++++++++++++++

5 Rounds for Time

10 Burpees

20 Double Unders 

---------------------------------------------------------------

Endurance: Meet at ECC @ 6 am

10 x 10 KBS + 200 meter sprints 

**Partner Workout ~ Group 1 goes and Group 2 starts when the last member of each group finishes

Great day, great community.  Happy 4th of July weekend!

Saturday

Warmup: Coaches Choice

+++++++++++++++++++++

WOD: For Time

800 meter run then,

6 Rounds of 

5 Power Snatches 135/95#

10 T2B

15 Wall Balls 20/14#

then,

1 mile run

==========================

Sunday

Amnesty - Pick a workout you may have missed or work on a skill 

**7 am Sunday Funday

=============================

Monday

Warmup: 10 minutes of

10 meter frog hop

10 meter butt kicks

10 meter bear crawl

10 meter inch worms

++++++++++++++++++++

Hang Snatch: 6x3

++++++++++++++++++++

WOD: 15 minute AMRAP

1000 meter row then,

20 Hang Power Snatches 95/75#

20 Front Squats 95/75#

20 Sumo Deadlift High Pull 95/75#

*only row once

Marissa and Sarah putting in that work!

Warmup: 4 Rounds of

10 jumping pullups

10 KBS

10 KB shoulder to overhead

10 Calorie row

+++++++++++++++++++++++

Sumo Deadlift: 6x3

+++++++++++++++++++++++

WOD: For Time

100 Overhead lunges 95/65#

**Each time the athlete breaks (bar touches the ground) must perform the following:

1 Rope Climb

8 Deadlifts 95/65#

4 Hang Cleans 95/65#

2 Jerks 95/65#