Independence WOD 6-9am. (Open gym style)
-Today we will honor those that made the ultimate sacrifice for us so we can enjoy Independence Day!
-choose your WOD...you may complete it alone or grab a teammate and chip away together. Either way let’s honor these men and remember what this holiday is all about!
Hero WOD
“Nuts”
1 Round:
10 Handstand push ups
15 Deadlifts (255/185)(225/155)
25 Box Jumps (24/20)
50 pull ups
100 Wall balls
200 double unders/single unders
400 meter run/row/ski -wear a vest if possible
Or
“Bradshaw”
10 Rounds:
3 HSPU
6 Deadlifts (225/155)(205/135)
12 pull ups
24 double unders/48 singles
-30 Min Time Cap for both workout-
PureFit Option
5 Rounds of:
3 Push ups
6 KB/DB Deadlifts
12 pull ups/Ring rows
48 singles unders
Or
1 Round:
10 push ups
15 kB/DB Deadlifts
20 pull ups/ring rows
30 step ups
50 Wall balls
100 single unders
400 meter run/row/ski
-30 Min Time Cap for both workout-
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