NYfireworksJuly 4th Hours: 8-10:00am. We will be running 2 heats of a Hero WOD starting at 8:30 and 9:15 only. We will be closed Saturday July 5th. Warm-up Drills I. 7:00 AMRAP of 25 x Double-unders 8 x Power Cleans (45lbs) 8 x Press II. Mobility Impact/Focus: Push Press EMOTM Complete the following workload every minute on the minute for 10:00. 4 x Push Press (80% 1RM) Post loads to comments. "Fireworks" Complete as many rounds/reps as possible in 18:00 of 10 x Handstand Push-ups 20 x 'American' KB Swings (32/24) 30 x Sledgehammer Strikes (15L/15R) 40 x Jackknives Post rounds/reps completed to comments.
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2 Responses to 07.03.2014

  1. Peter says:

    “Push Press EMOTM”: 115#
    “Fireworks”: 3 rounds + 10 (Stinkbugs on GHD’s)

  2. Grinster says:

    3 rds + 9 reps Rx


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