Fourth of July: 7/4/22

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July 4th Schedule

• One class solely at 9:00am
• Squat Program resumes on Tuesday 7/5

MindBody to Push Press

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The Board

The Mobility

Thread the Needle

Wall Slides

The Met-con

“Team 1776 Independence Day WOD”

• As a crew, you'll carry out 1776 whole reps.
• The maths is 592 reps per individual
• Every Rx Athlete should full 54 reps of every motion, however solely 52 pull-ups to get to 1776.
• Efficiency should full a minimal of 25 of every motion, then they will accumulate extra reps anyplace else.
• Health should full a minimal of 15 of every motion, then accumulate reps anyplace else.
• WHEN YOU ARE FINISHED together with your reps, you'll be able to assist a teammate do theirs.
• When the crew reaches 1776 you might be finished!

Listed below are the next actions:

• Kettlebell Swing (53/35 lb)
• Box Jumps (24/20 in)
• Air Squats (CrossFit)
• Push-Ups
• Burpee
• Pull-Ups
• Ab Mat Sit-Up (AMSU)
• Row (energy)
• Wall Balls (20/14 lb)
• Ball Slams (50/30 lb)
• SA Dumbbell STOH (50/35 lb)

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