July 3 2018

July 4th Hero WOD - 9AM Start - We'll be doing HotShots 19.

Body Weight Warm Up

3 Rounds

20 Squats

20 Push Ups

10 Strict Pull Ups

20 Box Jumps

20 Sit Ups

WOD

5 AMRAP

20 Double Unders

10 KBS (1.5/1p)

- Rest 5 Min -

5 AMRAP

20 Double Unders

10 SA OH KB Lunge

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