WOD

A. Warm up to Deadlift WOD Weight
B. 5 Rounds For time:
10 Deadlift (275/180)
10 T2B
400 Meter Run
C. NFT – 25 bar roll-outs

A. 6:00 EMOM – Clean & Jerk
B. Immediately into:
8:00 AMRAP
5 Pull-up
10 Push Up
20 Unbroken DU
C. Immediately into:
6:00 EMOM – Clean & Jerk
* score average of A&C, AMRAP

A. Bench Press 5 – 5 – 5 – 5 – 5 (increasing)
B. 10:00 Increasing Ladder – 3, 6, 9, 12, etc
Wall Ball (20/16)
Box Jumps
C. 100 Partner Sit-ups with WB

For Max Reps:
4:00 AMRAP / 2:00 REST
#1 – 10 Cal Row & 5 Burpee Over ERG
#2 – 10 KB Swings (24/16kg) & 5 KB Thruster (5 ea arm)
#3 – 10 Cal Row & 5 Burpee Over ERG
#4 – 10 KB Swings (24/16kg) & 5 KB Thruster (5 ea arm)
#5 – Turkish Get ups

HAPPY 4th of JULY!!!

“WHITE”

Five rounds for Time:

• 15′ Rope climb, 3 ascents
• 10 Toes to bar
• 21 Walking lunge steps with 45lb plate held overhead
• Run 400 meters

U.S. Army First Lieutenant Ashley White, 24, of Alliance, OH, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, NC, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device.   She is survived by her husband Captain Jason Stumpf, her parents Robert and Deborah, brother Josh, and sister Brittney.

A. “Air Force” – For time – 18:00 CAP
20 Thruster (95/65)
20 SDLHP
20 Push Press
20 OHS
20 Front Squat
*at start and EMOM = 4 Burpees
B. 5 Rounds NFT – 30 Crunches & 20 Superman

A. Legless Rope Climb Skills
4 if you have them, Rope Pull-up practice if not
B. 4 Rounds for Max Reps
1:00 Slam Ball (30/20)
1:00 Double Unders
1:00 Ring Dips
1:00 REST
C. NFT – 4x25M Planche Crawls, rest between sets

A. 6:00 EMOM – Push Press+Push Jerk+Split Jerk (increasing)
B. 4 Rounds
500 Meter Row
15 S.T.O.H. (M:135/115/95,W:95/75/65)
C. Shoulder Mobilization