Happy Independence Day!!

There will be classes at 5:15, 8 and 9 am this morning. The 9 am will be the last class today.

Level 1

Choose one Hero Workout

“Wood”
5 Rounds
400M Run
10 Burpee Box Jumps 20″
10 SDL-HP 95/65#
10 Thrusters
Rest 1 Minute
Post time minus 4 minutes rest.

Or

“Omar”
10 Thrusters 95/65#
15 Bar Facing Burpees
20 Thrusters
25 Bar Facing Burpees
30 Thrusters
35 Bar Facing Burpees
Post time.

Level 2

Choose one Hero Workout

“Hildago”

2 Mile Run
Rest 2 minutes
20 Squat Cleans 135/95#
20 Box Jumps 24/20″
20 Walking lunge steps with 45lb plate held overhead
20 Box Jumps
20 Squat cleans
Rest 2 minutes
2 Mile Run
*If you’ve got a twenty pound vest or body armor, wear it
Post time.

Or

“Ship”

9 Rounds
7 Squat Cleans 185/125#
8 Burpee Box Jumps 36/24″
Post time.