July 4th Holiday Hours
Mon: Regular Hours
Tue: 8a, 9:30a, 10:30a Only
Wed: Regular Hours Resume
Saturday
Teams of 2
P1: AMRAP 7
Max Wallballs
OTM: 7 Deadlifts – L: 155/105; S: 225/155
*At 0:00, knock out 7 deadlifts, then accumulate as many Wallballs as possible until 1:00 hits. Repeat this process for all 7min.
P2: AMRAP 7
Max Burpees
OTM: 7 Box Step Overs – 30/24 (S: Jump Overs)
*At 0:00, knock out 7 BSO/BJO, then accumulate as many Burpees as possible until 1:00 hits. Repeat this process for all 7min.
Rest 6min, then partners switch AMRAPs. Total time = 20min. Score is total Wallballs and total Burpees combined.
Sunday
10 Rounds
10sec Max Row/Bike
20sec Rest
(5min total)
3 Rounds
In 10min, complete:
5 2-DB Clean & Push Press
15 Weighted Box Step Ups
5 2-DB Clean & Push Press
15 RKBS
5 2-DB Clean & Push Press
Run 400m or Row 500/400m or Bike 1000/800m
10 DB Snatches
15 KB Deadlifts
10 DB Snatches
15 2-DB Renegade Rows (pushup, row, row = 1)
10 DB Snatches
Run 400m or Row 500/400m or Bike 1000/800m
-rest remainder of the 10min, before beginning the next round