The Workout of the Day for July 4, 2019

HAPPY INDENPENDENCE DAY!!

WARM-UP:

Group Stretch / Barbell Warm-Up

METCON (Performance):

“Glen”

FT:

30 Clean & Jerks 135/95

1 Mile Run

10 Rope Climps

1 Mile Run

100 Burpees

L3
115/80

L2
95/65

L1
75/55

METCON (Fitness):

FT:

30 DB Hang Clean & Push Press

1 Mile Run

30 Pull-Ups

30 Hanging Knee Raises

1 Mile Run

100 Burpees

COOL DOWN:

Foam Roll / Static Stretch / ROMWOD

Aaron Kennedy