July 4th Hours
8am – Group Class
10am – Group Class
WARM UP:
400 M. Run
3 Rounds
10 Pass Throughs
10 Good Morning’s
10 Clean Extensions
10 Clean Pulls
10 Front Squats
10 Push Jerks
Then:
Shoulder Mobility
LIFT:
Warm up Clean & Jerk
WOD: (Teams of 4)
For Time
125 – 100 – 75 – 50
Cal. Row
50 – 75 – 100 – 125
5 Squat Clean + 5 Clean & Jerk (155/105) (135/95) (115/75) (95/65)
Pull Ups
*Teams must alternate between 5 Squat Cleans & 5 Clean & Jerks until they hit all their reps each round. Ex: 5 + 5 = 10, 10 + 5 + 5 = 20, 20 + 5 + 5 = 30, Etc.
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