4th of July

Metcon (Time)
Four for 4 on the 4th
1. Lumber Jack 20

20 deadlifts 275/185
200 run
20 American KB swings 70/44
200 run
20 overhead squats 135/95
200 run
20 burpee
200 run
20 chest to bar pull ups
200 run
20 Box Jumps 24/20
200 run
20 squat clean 135/95
200 run

2. Tarantino

1000 m row
50 clean and jerks 135/95
1000 m row
100 burpee
10000 m row
150 wall balls 20/14

3. Hot Shots 19

6 rounds

30 Air squats
19 power cleans 135/95
7 pull ups
200 m run

4. The Seven

7 rounds

7 Hand stand push up/push up
7 Thruster 135/95
7 knees to elbows
7 deadlifts 275/185
7 burpee
7 American KB swings 70/44
7 pull ups

Categories: W.O.D.