“Parks and Wreck” Teams of 2, AMRAP 20: 35/25 Calorie Bike 50 Kettlebell Swings (70/53) 35/25 Cal Bike 200 Meter plate Run (45/35) SC: Row, 53/35, 35/25 Fit: Row, 35/26, 25/15 Split cals

Midline Tabata Hollow Rocks 8 Rounds of :20 On, :10 Off Metcon: “TNT” For Time: 30 Snatches (95/65) 30 Clean and Jerks (95/65) 30 Thrusters (95/65) SC: 75/55 Fit: 65/35

Metcon: “Liquid Laugh” 5 Rounds: 1 Minute Front Rack Dumbbell Step Back Lunges (50’s/35’s) 1 Minute Double Unders 1 Minute Calorie Bike 1 Minute Rest SC: 35’s/25’s, singles Fit: 20’s/15’s, singles

27-21-15-9: Calorie Row Bench Press (135/95) Chest to Bar Pull-Ups SC: 115/80, Pull-ups Fit: 75/55, Jumping C2B or Pull-ups

Metcon: “Jack Squat” 21-15-9: Front Squat (135/95) Kettlebell Swings (70/53) 400 Meter Run SC: 115/80, 53/35 Fit: 95/65, 35/26, 200M Run

Squat Snatch 3-Position Snatch (floor, below knee, above knee) 1 sets @ 60% 1 Set @ 65% 2 sets @ 70% 2 sets @ 75% Rest 2mins bt sets *1 set is hitting

  *Attention Pelican the 8am technique/skill class is canceled for July and August.   Friday July 13 Open gym 12-2 is canceled.   “Hard Pass” Teams of 3 AMRAP 25: 100/70 Calorie Row

            “Fight Club” 3 Rounds, For Total Reps: 1 Minute Thrusters (95/65) 1 Minute Power Cleans (95/65) 1 Minute Box Jump Overs (24/20) 1 Minute Pull-ups 1 Minute

  “Caitlin” For Time: 2000 Meter Row 90 Calorie Bike 1 Mile Run If unable to Run 2000M Row *As written, the meters and calories are the same for men and women. If

            “1776 ” Partner WOD 17 DL 135/95 76 PUSH UP 17 PULL-UPS 76 SIT UPS 17 S2OH 135/95 76 CAL ROW 17 WB 20/14 76 BOX JUMPS