Accessory:

3 Rounds

use weight from thrusters and do front rack hold

:45 sec on

:15 sec off

Workiut of the Day:

Back Squat

3-3-3-3-3-3

@85-90% of 1 Rep Max

then:

5 Mins Burpees

Accessory:

3 Rounds

10 Ring Dip

10 Push up

Accessory:

Tabata: alternate between…

Plank Hold

Hollow Hold

Workout of the Day:

”Morrison”

50-40-30-20-10

Wall Ball shots

Box Jumps

KB Swings

Accessory:

30 Hollow Rocks

30 Superman

Workout of the Day:

Snatch Work

20 Min EMOM

ODD: 1 Squat Snatch w/ 2 sec. pause at the knee

1 Squat Snatch

EVEN: 30 Double Unders

Accessory:

400 m Sandbag Carry

July is Hero month 🇱🇷

S. Army Major Thomas E. Kennedy, 35, of West Point, NY, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, CO, died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan.

He is survived by his wife Kami, son Brody, daughter Margaret, parents George and Patricia, and brothers John and George.

Workout of the Day:

”TK”

20 Min AMRAP

8 Strict Pull-ups

8 Box Jumps (36/30)

12 KB Swings (70/53)

Workout of the Day:

5 x 5 Back Squat @ 75-80% of 1 Rep max

Then:

30 cal Assault Bike

:30 sec Rest

20 cal Assault Bike

:30 sec Rest

10 cal Assault Bike

ACF will be CLOSED this Friday 7/3 in observance of Independence Day.

We will be open and performing “Murph” WOD on Saturday 7/4 in heats beginning @ 8:00am. Please sign up on Mindbody app.

Workout of the Day:

5 Rounds

200 meter Run

7 Clean and Jerk (155/105)

40 Double Unders

Workout of the Day: