WOD:
For Time:

10-20-30:
HSPU
Box Jumps (20/24)
C2B
Ring Dip

STRENGTH:
15 min EMOM: 1 Squat Snatch

WOD:
10 min AMRAP:
10 KBS (35/53)
15 KB SDLHP (35/53)
20 Goblet Squat (35/53)
*Every time you put the KB down, you have a 100m penalty Run

21 min E3MOM:
400m Run
Max rep lateral burpees over DB in remaining time

Post WOD:
100 Hollow Rocks
50 Hip Bridge

Max Reps:
2 Rounds:
2:00 max rep BMU
2:00 max rep DB Box Step Overs (35/50)
2:00 max rep Cal Row
2:00 max rep Strict Pullups
2:00 max rep Vups
4:00 Rest

STRENGTH:
7 min EMOM: 3 re-grip Power Cleans

WOD:
For Time:
21-15-9
Power clean (Rx: 65/95, Comp: 95/135)
Front squat (Rx: 65/95, Comp: 95/135)
S2OH (Rx: 65/95. Comp: 95/135)

WOD:
5 RFT:
400m Run
5 Rope Climbs

STRENGTH:
12 min EMOM:
1 Squat Clean and Jerk

WOD:
9 min AMRAP:
3/3, 6/6, 9/9...
HSPU
DB Thruster (35/50)

STRENGTH:
8 min EMOM:
30' Handstand Walk

WOD:
10 min AMRAP:
8 Power Snatch (95/135)
10 C2B
12 Bar Facing Over Burpees

Superset:
8-8-8-8 DL
8-8-8-8 Bench Press

WOD:
"Annie"
50-40-30-20-10
DU
Abmat situps

WOD:
For Time:
100 Pistols
100 T2B
100 DB Snatch (35/50)
100 WB (14/20, 9/10’)

WOD:
8 RFT:
4 RMU
12 DB Push Press (35/50)
200m Run

STRENGTH:
OHS 5-4-3-2-1

WOD:
5 min AMRAP:
15 OHS (65/95)
25 DL (65/95)

3:00 rest

5 min AMRAP:
15 OHS (65/95)
25 DL (65/95)

Happy Independence Day - One class only today at 10 AM!

We will honor our freedom with the HERO WOD "GLEN".

"Glen"

For time:
30 Clean and jerk (95/135)
1 mile Run
10 Rope Climbs
1 mile Run
100 Burpees

---------------------

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

WOD:
12 min AMRAP:
15 T2B
20 DB Snatch (35/50)
40 DU

Post WOD:
For Time:
500m Row or Ski Erg

STRENGTH:
3-3-3-3-3-3-3 Hang Squat Clean

WOD:
8 min AMRAP:
8 HSPU
8 Front Squat (Rx: 75/115, comp: 115/180)