WOD
"Rockets' Red Glare"
5 SETS FOR 3:00
20/16 Calorie Air Bike
50 Double Unders
Max Toes to Bar in Remaining Time
-Rest 1:30 between Sets-
(Score is Total Toes to Bar)
Strength
Shoulder Press 1x3
ON A 10:00 RUNNING CLOCK (POST-WORKOUT)
Build to a Heavy/Mod-Heavy 3-Rep Shoulder Press*
*Bar comes from the rack
(Score is Weight)
Accessory
Gymnastics (Skill Development)
10:00 PRACTICE / SKILL DEVELOPMENT
Handstand Walk, Handstand Hold, & Overhead Stability Work
WORKOUT
**Freedom (Advanced):**
Handstand Walk or Freestanding Handstand Hold
**Independence (Intermediate):**
Kick Ups/Box Pike Walk
**Liberty (Beginner)**
Bear Crawl/Wall Walk
WOD
"Purple Mountains' Majesty"
10 ROUNDS FOR TIME:
10 Kettlebell Swings 55#/35#
50ft Kettlebell Lunge 55#/35#
Strength
"Broad Stripes and Bright Stars - Part 1"
JULY MONTHLY CHALLENGE
FOR TIME
1 Mile Run
-Rest Until 15:00 mark then complete Part 2-
WOD
15:00 AMRAP
5 Strict Pull Ups
10 Push Ups
15 Sit Ups
(Score is Rounds + Reps)
WOD
"Big Grace - Part 1
"GRACE"
FOR TIME
30 Clean & Jerks 135#/95#
-Rest until the 10:00 mark, then Complete Part 2-
Strength
EVERY :30 FOR 10:00
1 Power Clean and Jerk 185#/125#
