July 4th Schedule – 8am / 9am Only. Make sure you register.
Today’s Workout:
- For Time – Teams of 2 – “In-sync-erator”
- 600m Run TOGETHER
- 50 synchronized toes to bar EACH (Sx = 50 synchronized wtd sit ups with dumbbell for snatches)
- 40 synchronized dumbbell snatches EACH (Sx = 30#/20# – Rx = 50#/35# / CRx = 80#/50#)
- 300m Run TOGETHER with dumbbell from snatches
- 200 Double unders TOTAL alternate as needed
- 1,000m Row – Partner hangs from bar while other partner rows.
- Finisher – 4 x :30 Banded Plank + 15 KB oblique side bends each side.
