4th of July Holiday Weekend Schedule: http://bit.ly/1JgyRil
Class WOD 7/4 - Happy Independence Day!
Special thanks to all those who help defend our freedom!
Warm-up
Coaches' Warm Up & Movement Review
5min cardio, stretching, and mobility

Warm Up:
Ankle Raises
KBS
Goblet Squats
Lunges
Squat Thrusts
WOD
WOD: Whitten (Time)
5 Rounds for time:
22 Kettlebell swings, 70#
22 Box jump, 24''
400m Run
22 Burpees
22 Wall-Ball Shots, 20#
In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010
To learn more about Whitten click here
Partner Whitten:
Partners will complete the above and split all reps 50/50. Must complete the 400m together.
RX:
KBS 70/53
Box 24/20
Wall Ball 20/14