Warm Up:
2 Sets
- 100 Meter Jog
- 5 Slow Squats
- 10 PVC Pass throughs
- 10 PVC Around the world (5 each side)
Hero WOD: 1776
4 Rounds for Time:
- 17 Overhead Walking Lunges (45/25 lb plate)
- 7 Ring Dips (box dips)
- 6 Thrusters (135/95) (95/65)
**Alternate for Overhead Walking Lunges – Use plate but squat to bench only.
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11:30 Rx
Max Cals assault bike to 25 minute: 105
Nice way to add some extra work! Happy 4th of July!
Wednesday night class did this: Added an abdominal tabata on the end since it was so quick
Patty 9:13 (65)
Auraya 8:50 (35)
Bryant 11:30 (65)
Andrew 10:32 (65)
Nice job everyone!