Monday Workout: July 4 Partner WOD at 10

Happy Independence Day!  Class at 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.


July 4 Team WOD

In Teams of 2, Complete the Following For Time:

  • Sandbag Run x 800m

Then, 3 Rounds of:

  • Abmat Sit-up x 50
  • Slam Ball x 40
  • Goblet Squat x 30 (Scale up to Front Squat 95/65#)
  • Burpee x 20 (Scale up to Burpee over the bar)


  • Sandbag Run x 800m

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).  Scale up or down as needed – we can even scale the reps if necessary.  See you in the gym!

1 thought on “Monday Workout: July 4 Partner WOD at 10

  1. With Lex!
    Joe: 800m run w/ weight vest, then 800m run without weight, 95# Front Squat, Burpees over Bar
    Lex: Row, row, row your boat while Joe runs slowly, 65# Front Squat

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