July 4 Team WOD

Happy Independence Day!  Classes at 9 and 10am today only – all other classes are canceled.  Anyone and everyone is invited to join us – if you are new, please sign up and complete a digital waiver HERE prior to coming in.  If you are following the C’ville Strength programming, you can come in between 9 and 11am to do Saturday’s programming.  Thanks!

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July 4 Team WOD

In Teams of 2, Complete the Following for Time:

  • Sandbag Run x 400m
  • Wall Ball Throw (20/14) x 50
  • Slam Ball (30/20) x 50
  • Sandbag Run x 400m
  • Burpee x 50
  • Toe to Bar x 50
  • Sandbag Run x 400m
  • Sandbag Lunge (50s/30s) x 50
  • Push-up x 50
  • Sandbag Run x 400m

Notes: Only one person working at a time – break up the work with your partner (both partners complete the running portions together with ONE sandbag and can alternate carrying sandbag however).  If necessary, scale Toe to Bar to hanging knee tucks or v-ups, and Push-ups to box push-ups.

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