06/15/2019
4th of July Hero WOD
Thursday, July 4th 8:30am and 9:30am WOD
Gym will close after the 9:30am class

Metcon (AMRAP – Rounds and Reps)
30 AMRAP
Teams of 3
1 Partner drags a sled 135/95 *if we run out of sled, subsitute it with a farmers carry 53/35 KB’s
1 Partner carries a barbell 95/65
1 Partner rests but walks with the other 2

At every cone the team must complete the following. One partner working at a time.

Cone 1- 60 Thrusters
Cone 2- 60 bar facing burpees
Cone 3- 60 Hang power snatches
Cone 4- 60 box jump overs 24/20
Cone 5- 60 push ups with feet
elevated on sled or curb
Cone 6- 100m sprint *each