WOD

Chad P

“Thunder Trap”
20 Minute AMRAP: teams of 2
Run/Row/Bike
20 KBS (53/36)
20 Weighted Sit-ups (20/14)
Athletes can choose to run 200 meters, row 15/12 calories or bike 15/12 calories. You may choose a different option each round.
One athlete works at a time. Partner A will run/bike/row. Partner B will complete KBS. Partner A will finish all Sit-ups. Partners will switch roles after each round.

Box Brief:
Next Wednesday is the 4th of July! We will be reducing our schedule so everyone can enjoy BBQ and fireworks with friends and family. Our class schedule for Wednesday is as follows: 6:30am, 8:30am, 9:30am, 11:30am and 3:30pm. Open Gym will proceed as usual.

Jaffe

Hersh

“Open WOD 15.3”
14 Minute AMRAP:
7 Ring muscle-ups
50 Wall balls (20/14)
100 Double unders

Box Brief:
Thursday is Bring A Friend Day! (BAFD)

Sam D

…

Power Clean
Build to a 1 rep max

“Tiger Blood”
3 Rounds:
400 Meter run
10 Unbroken power cleans
200 Meter run every time a set is broken

Box Brief:
Thursday is Bring A Friend Day!

Grimes

Creed

“Slasher”
13 Minute AMRAP:
50 Dumbbell snatches (50/35)
40 Burpees
30 T2B
20 HSPU

Box Brief:
Thursday is Bring A Friend Day!

Rick

Stephanie M

“Deadbeat Cindy”
20 Minute AMRAP:
3 Rounds Cindy
3 Deadlifts
1 Round Cindy = 5 Pull-ups, 10 Push-ups, 15 Air Squats
Score = Total weight lifted of all reps combined. For example: 12 reps at 100lbs =a score of 1200.
Athletes may add or subtract weight after each round.

Box Brief:
Have a great weekend!

Joel A

…

“Kick Push”
For Time:
80 Double unders
800 Meter run
800 Meter row
60 Double unders
600 Meter run
600 Meter row
40 Double unders
400 Meter run
400 Meter row

Box Brief:
Just a reminder our 6:30 and 7:30pm classes are cancelled tonight for the Weightlifting Clinic.

Brando

Natalee

Thruster
Build to 1 rep max

“Broken Vessel”
27 – 21 – 15 – 9
Dumbbell strict press (35s/25s)
100’ Dumbbell walking lunge (35s/25s)

Box Brief:
Weightlifting Clinic is this Thursday at 6:30pm. There are only 12 spots available so sign up fast. Cost is $20 (paid to Ricky). Our 6:30 and 7:30pm classes will be cancelled to accommodate.

Amy

…

“Speed Boat”
5 Rounds: every 4:00
30/20 Calorie row
10 Burpee box jump overs (30/24)

Box Brief: 
Weightlifting Clinic is this Thursday at 6:30pm. There are only 12 spots available so sign up fast. Cost is $20 (paid to Ricky). Our 6:30 and 7:30pm classes will be cancelled to accommodate.

Grayson