Workout of the Day (WOD)

Friday 7/3/15

Check our schedule for classes today.

Friday the 3rd:  Classes at 6am, 9am, 10am(bootcamp), and noon.  No evening classes, since this is a federal holiday most of you have it off, just wake up early come in to get your workout :-)

Saturday the 4th:  1 class at 9am

Sunday the 5th:  1 class at 1130am

In Teams of 2, Complete the Following for Time:

800m Run buy in (both people run at the same time)


5 Rounds of:

  • 7 Burpee Pull-up  (see notes)
  • 14 Weighted Lunges Barbell in Front Rack (75/55 each leg = 1)


800m Run 

Then, immediately upon finishing the 2nd 800m Run

  • '76 Kettlebell Swing (70/53 Break up however you like as a team)

NOTES: Both Teammates complete 7 Burpee Pull-ups (14 reps per round), then there are 14 weighted lunges.  Workout starts and ends with an 800m run (cannot start 5 rounds until both partners are back from your first run and you cannot start the kb swings until both partners come back from the 2nd 800m Run).

Only one person working at a time, except for on the 800m runs at the beginning and end.

NOTES ON SCALING: If scaling burpee pull-ups to ring row variation, do 7 burpees, and THEN 7 ring rows.  Scale weight on lunges and kettlebell swings as needed.  Scale run at beginning and end to 400m if necessary (you can have one teammate running 800 while the other runs 400, coaches will help with scaling)

'Merica.....F*CK YEAH!!!

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