We have a fun 4th of July planned for you all!
First head to the box for an awesome WOD. You have 3 times to choose from!
9:00 AM
10:00 AM
11:00 AM
WARM UP:
3 Rounds
30 Double Unders
10 Air Squats
10 Push Ups
Then:
5 Min. of Shoulder and Hip Mobility
SKILL:
7 Min. of Muscle Up Work
-Ring Swings
-Ice Cream Makers
-Transitions
*Work your progressions from wherever you are at.
WOD:
“IRON MAN”
Part A:
5 Min. AMRAP
50 Double Unders
40 KBS (53/35) (44/26) (35/18)
30 Box Jumps (24/20) (20/12)
20 T2B
10 Muscle Ups
2 Minute Break
Part B:
7 Min AMRAP
50 Double Unders
40 KBS (53/35) (44/26) (35/18)
30 Box Jumps (24/20) (20/12)
20 T2B
10 Muscle Ups
2 Minute Break
Part C:
For Time:
50 Double Unders
40 KBS (53/35) (44/26) (35/18)
30 Box Jumps (24/20) (20/12)
20 T2B
10 Muscle Ups
*Score is total AMRAP Scores of Part A & B and Final Time of Part C.
**MU Sub. will be Jumping MU, MU Transitions or 20 C2B Pull Ups
