7.4.18 Wednesday

Happy 4th of July!!!

Hero WOD at 10am (Only)

*partner or individual WOD


“Jenny”

Complete as many rounds as possible in 20 minutes of:

• 45-lb. overhead squats, 20 reps

• 45-lb. back squats, 20 reps

• 400-meter run


“Donny”

21-15-9-9-15-21 reps for time of:

• 225/155 pound Deadlift

• Burpee


“Rankel”

AMRAP in 20 minutes of:

•225/155 pound Deadlift, 6 reps

•7 Burpee pull-ups

•10 Kettlebell swings, 2 pood

•Run 200 meters

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