Happy 4th of July!  Happy Independence Day!
We will only have a 5:15 am and a 9:00 am class today.  Open Gym from 7:00 – 9:00,

Choose a Hero Workout

“Daniel”
50 Pull Ups
400m Run
21 Thrusters  95#/65#
800m Run
21 Thrusters
400m Run
50 Pull Ups
Post time.

 

“Jack”
AMRAP in 20 minutes of:
10 Push Press   115#/75#
10 KB Swings  53#/35#
10 Box Jumps   24″/20″
Post rep total.

 

“Wittman”
7 Rounds
15 KB Swings   53#/35#
15 Power Cleans   95#/65#
15 Box Jumps  24″/20″
Post time.

 

“Jerry”
1 Mile Run
2000m Row
1 Mile Run
Post time.

 

“White”
5 Rounds
3 Rope Climbs  15′
10 Toes to Bar
21 Overhead Walking Lunges  45#/35#
400m Run
Post time.