Warmup: 2 rounds of:

200 meter run,

20 Double Unders

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WOD: OTM x 40 Minutes:

Minute 1 - Plank Hold ~ 30 seconds,

Minute 2 - Seated DB Press x 8,

Minute 3 - DB Lateral Raises,

Minute 4 - Clapping Pushups x 8,

Minute 5 - Burpees x 8

Happy 4th of July to our Amazing Community

ONLY 1 Community Workout @ 9am!

Warmup: 3 rounds ~ not for time:

20 meter back pedal,

10 banded deadlifts,

20 meter bear crawl,

10 banded shoulder press,

20 meter lunge

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WOD: 30 minute AMRAP:

10 Mountain Climbers,

30 sec rest,

20 Jumping Jacks,

30 sec rest,

10 ball over bar,

30 sec rest,

20 ball slams,

30 sec rest,

200 meter row,

30 sec rest