Wear your best American colors on Tuesday to celebrate the 4th!!
Warm-up
Coach’s choice
WOD prep
Stone to shoulder. Work up to a heavy single.
WOD
“Hit me with your best shot”
AMRAP 20
Teams of 2
10 Sand Bag Zercher Reverse Lunges (5/side)(50,35)
10 Stone to shoulder(AHAP)
20 Lateral 2-foot Sand Bag Hops (1 jump = 1 rep)
*One athlete completes a round while the other rests.
*Score is your total rounds plus reps.
Post WOD
Foam roll for 5
Heavy Stone: 65#
WOD with Jackie and Beck: 9+10 | 35# Sandbag | Becka 65# Stone, Deb/Jackie 50# Stone
Heavy Stone 140#
WOD with Ilana and Lynn – 11 rounds at the buzzer
JD = 95# stone / 50# sandbag
Ilana = 65# / 35#
Lynn = 50# / 35#
175# stone
WOD: 10+10 35#/95# with my lovely wife.
#160 Stone
Hit me with your best shot!
Roland and Justin 12+13 #95