Happy Independence Day!! 8:00am ONLY, no other holiday hours. Granite Mountain Hotshot 19 21 thrusters (95/65) – Travis Carter (age 21) 32 burpees – Joe Thurston (age 32) 21 power snatches (95/65) – Grant McKee (age 21) 25 back extensions – William Warneke (age 25) 21 lunges – Kevin Woyjeck (age 21) 22 push press…
Strength: 3×4 Floor press 3×2 turkish get ups (1 per side) WOD: 75 calorie row buy in 4X 15 power snatch (75/50) 12 wall ball (20/14)
Strength: 5 x4 Front squat at 70% of new 1RM 5×3 Snatch grip push press from behind the neck – work up in weight WOD: Death by burpees EMOM – add 1 more burpee each minute until you fail to complete all reps required
Strength: 5×5 Deadlift (75% of new 1RM) 5×2 windmills WOD: 5:00 AMRAP 6 Thrusters (115/75) 12 V ups Rest 3:00 4:00 AMRAP 10 Kettlebell swings (53/35) 10 Push ups
Strength: Warm up back squat and then 12 minute EMOM (alternating) 3 Back squat at 70% of new 1RM 3 Press at 70% of new 1RM WOD: 10X 10 box jumps (24/20) (step ups are not Rx) 5 pull ups