Patriotic

Patriotic


STRENGTH:
Sled Drags or Prowler Push
6 x 25 M

CONDITIONING:
21-15-9
Overhead Squat
Toes to Bar

Join us tomorrow on the Fourth of July for a 9AM WOD! All other classes are cancelled. Have a safe and happy holiday!

DAILY CHALLENGE:
Flutter Kicks, 3 x 100

MOBILITY:
Upward Dog, Childs Pose

ENDURANCE:
KB Complex:
3 x snatch
3 x clean and press
3 x one arm swing
3 x squat

Switch sides and repeat. Perform as many reps as you can with impeccable form in 15 min.

Men use 24kg, women use 16kg.

Rest 5 min, then run one mile for time.

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