WOD:
5 RFT:
400m Run
5 Rope Climbs

STRENGTH:
12 min EMOM:
1 Squat Clean and Jerk

WOD:
9 min AMRAP:
3/3, 6/6, 9/9...
HSPU
DB Thruster (35/50)

STRENGTH:
8 min EMOM:
30' Handstand Walk

WOD:
10 min AMRAP:
8 Power Snatch (95/135)
10 C2B
12 Bar Facing Over Burpees

Superset:
8-8-8-8 DL
8-8-8-8 Bench Press

WOD:
"Annie"
50-40-30-20-10
DU
Abmat situps

WOD:
For Time:
100 Pistols
100 T2B
100 DB Snatch (35/50)
100 WB (14/20, 9/10’)

WOD:
8 RFT:
4 RMU
12 DB Push Press (35/50)
200m Run

STRENGTH:
OHS 5-4-3-2-1

WOD:
5 min AMRAP:
15 OHS (65/95)
25 DL (65/95)

3:00 rest

5 min AMRAP:
15 OHS (65/95)
25 DL (65/95)

Happy Independence Day - One class only today at 10 AM!

We will honor our freedom with the HERO WOD "GLEN".

"Glen"

For time:
30 Clean and jerk (95/135)
1 mile Run
10 Rope Climbs
1 mile Run
100 Burpees

---------------------

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

WOD:
12 min AMRAP:
15 T2B
20 DB Snatch (35/50)
40 DU

Post WOD:
For Time:
500m Row or Ski Erg

STRENGTH:
3-3-3-3-3-3-3 Hang Squat Clean

WOD:
8 min AMRAP:
8 HSPU
8 Front Squat (Rx: 75/115, comp: 115/180)

STRENGTH:
10 min EMOM: 2 re-grip Snatch

WOD:
For Time:
21-15-9-15-21 Snatch (65/95)
7-5-3-5-7 Ring MU

STRENGTH:
5x Complex:
5 Double DB Squats
5 Double DB S2OH
5 Double DB Thrusters
:15 Front Rack Hold

1:00 Rest

WOD:
7 min AMRAP:
7 Thrusters (65/95)
7 Push-ups

WOD:
On a running clock:
0:00-5:00: Max Cal Row
5:00-10:00: Run
10:00-15:00: Assault Bike/Ski Erg Max Cals
15:00-20:00: Box Step Ups (20/24)

"The i1uvit 50"
50 KB Swings (35/53)
50 Lateral DB Over Burpees
50 Air Squats
50 Abmat situps
50 DU
50 Wall Balls (14/20, 9/10’)
50 T2B
50 DB Snatch (35/50)

5 RFT:
1 Round DT:
12 DL (105/155)
9 Hang Power Clean (105/155)
6 Push Jerk (105/155)
20 C2B
------------------------------
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.