Strength
Power Clean
Build up to a Heavy Power Clean
10-12 minutes
WOD
"Declaration of Independence"
15:00 AMRAP
Buy in: 45/35 Calorie Air Bike
3 Rounds
30 GHDs (Scale V-Ups)
30 Dumbbell Box Step Ups (35s/25s) 24"/20"
-in the remainder of time-
Max Calorie Air Bike
Strength
Shoulder Press
5 sets
5 Shoulder Press (65%)
5 bent over-barbell rows after each set
-rest 2 minutes between sets-
WOD
"Continental Congress"
For Time:
1-2-3-4-5-6-7-8-9-10
Power Snatch 115#/80#
Burpee over Bar
Strength
Front Squat
5 sets:
5 Front Squat (65%)
3 Standing Broad Jumps after each set
-Rest 2 Minutes between sets-
WOD
"July 1776"
3 sets (Every 6:00)
2 Rounds
15 Wall Balls 20#/14#
30 Double Unders
15/12 Calorie Row
30 Double Unders
*Score is slowest time
WOD
“Adventure is out there!”
Teams of 2 For Time:
100/80 Calorie Air Bike
20 Ring Muscle Ups (Scale 60 Chest to Bar)
300ft Farmers Carry Lunge (70s/50s)
