WOD: Thursday, July 4th, 2019 (8:30 and 9:30 AM Classes ONLY!)

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Warm-up: Group Dynamic

  • Banded Lat Pull Downs – 10 Reps per side
  • Banded Shoulder Rotations – 10 Reps per side
  • Seated Hamstring Stretch – 1 Minute per side

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Pre-Game: 3 Rounds (10 Minute Cap)

  • 150 Meter Row OR 100 Meter Runner
  • 3 Power Cleans (ascending weights)
  • 1 Round of Mini Cindy (3 pull ups, 6 push ups, 9 air squats)

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Workout: HERO WOD “HotShots 19” (35 Min Cap)

6 Rounds

  • 30 Air Squats
  • 19 Power Cleans (135/95)
  • 7 Strict Pull ups
  • 400 Meter Run

*Repeat Hero WOD of last years 4th of July, if you remember your score, try to beat it!

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Cardio Option: For Time

6 Rounds

  • 30 Air Squats
  • 19 Burpees
  • 7 Strict Pull Ups
  • 400 Meter Run

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Core: 4 Rounds

  • 15 V-Ups
  • :30s 6 Inch Hold