TODAY'S W.O.D:

4th of July weekend WODs!!!! 

Get your workout in before the celebrations begin. And make sure to come to 9am for an outside WOD and then to sample Austin Eastcider hard cider! 

8am WOD: Burpee-Barbell Complex**
1,1,1,1,1.....2,2,2,2,2.... 3,3,3,3,3....... Etc.... 10,10,10,10,10..... Then 9,9,9,9,9.....back to 1,1,1,1,1,
Burpees
Deadlift
Hang Squat Clean
Front Squat
S2O
**45min CAP

9am Team WOD:

Wear red/white/blue and get out of the 20 burpee buy in!!!!

***20 burpee buy in (wearing red/white/blue will exempt you)

Then teams of 2 will complete:

400m OH walking lunges with a Med Ball
(P1- works on lunges)
(P2- 2 hill sprints, then switch)

Run 800m together with Med Ball

400m OH walking lunges with Med Ball
(P1- works on lunges)
(P2-2 hill sprints, then switch)

Run 1 mile together with Med Ball

Record scores to Members Area.

Comment