Thursday July 4

Warmup

ALL:  Star Spangled PLANK! (Beyonce version) Into: 3 rnd 200 meter run 15 air squat 10 plate ground to overhead 5 Beat swings on bar

Metcon

ALL: Metcon (Time) In teams of 2

Row/Bike 1776 meter Then 20 rounds (10 full rounds each) 19 Wall balls (20/14) 4 Power Snatch (135/105) 7 Pull ups Then 243 hollow rock (Switch every 16)

* Modify options. Wall balls = single db thruster power snatch = 8 plate ground to overhead Pulls ups = Trx rowsMake sure Wallball weight is somthing you can do unbroken or max 2 sets.