HAPPY FOURTH!

WOD: RX: Partner Hero Wes

For time:

Run 800 meters with a 25/15 lb plate together (one plate, switch as needed)

Then, 14 rounds* of:

5 strict pull-ups (subs: w/bands, Rogue bar or 10 ring rows)

A)
Bench Press
10x3 @ 60%, 1 min rest between sets

B)
For Time
500m Row
Rest 3 minutes
For Time
30 DB Manmakers 30-35/20-25
(Burpee + Row R + Row L + HPC + Press)

Strength: Back Squat 15-20 min (to find 5 rm across 4 sets)

5 – 5 – 5 – 5

WOD: 40 secs on 20 secs off for 12 rounds

First min: max KB swings 53/35

WOD: AMRAP 20

Teams of 2

1 mile run, alternating every 400m

In remaining time, AMRAP

8 Pushups

8 Sit ups

8 Box Jump Overs 24/20

*Switching every round

A) CF Metcon

B) Work on a strength based weakness

Oly: Snatch Complex

15 – 20 mins to find heaviest of

Power Snatch + Hang Squat Snatch + OHS

WOD: AMRAP 10

Teams of 2

16 Alternating DB Power Snatch 40-50/25- 35

A)
Every 5 mins for 25 mns
Run 600m
5 Push Press
*Increase PP weight each set
**Run should be no more
than 4 minues long

Score is
PP weight

A) CF S-WOD

B) CF Metcon

C) Push press; find a heavy set of 3

REST DAY