July 4th WOD!

HOLIDAY HOURS

6am

9am

OPEN GYM (330pm)

430pm

Normal hours resume on Friday

PARTNER WOD!
With a partner complete the following in any order.
You and your partner must BOTH complete all the reps and rounds. You will be alternating back and forth, one person working and one person resting. However, the ROW you will complete together until all meters are complete. Rowing no more than 250m at a time.

1776m Row
4 rounds:
7 Pistols
7 Box Jumps while partner holds an l-sit on pull up bar
7 Grasshoppers
7 Hand Release Push Ups
7 Partner wall ball sit ups ( as your partner is doing the sit up with the wall ball, you are doing one without, so total you will do 14.  7 with wall ball and 7 without wall ball...per round)
7 Strict Pull Ups (you can so partner assisted if you don't have RX pull ups, strict banded or ring  rows)
7 Wall Balls
7 Paralette Pass-Throughs while partner holds a plank
7 Jumping Lunges (total NOT each leg)
7 Superman-to-Hollow Rocks

Happy Birthday AMERICA!