WOD: Wednesday, July 4th, 2018 (8:30 and 9:30 ONLY!!)

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Warm-up: Group Dynamic

  • Group Jog – 3 Laps
  • High Knees – 1 Lap
  • Butt Kicks – 1 Lap
  • Banded Front Rack Stretch – 1 Minute per side


Pre-Game: 4 Rounds (10 Minute Cap)

  • Run The Stairs
  • 3 Power Cleans (ascending weights)
  • 1 Round of Mini Cindy (3 pull ups, 6 push ups, 9 air squats)

 

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

 

Core: 4 Rounds

  • 15 V-Ups
  • :30s 6 Inch Hold