WOD – July 29, 2015

This Saturday there is no open gym!  We are hosting the 5th Annual Nevada Police and Fire Games SinCity Fit Challenge!  Come down and watch the best athletes in Vegas throwdown all day long!

Work Out of the Day

Back Squats 3-3-3-3-3


1-2-3-4-5-6-7-8-9-10 reps for time of:

thrusters, 135/95lbs

lateral bar burpees

Post loads and time to beyond the whiteboard.


In teams of 2, as many rounds as possible in 20 minutes of:

10 jumping pullups

50 ft bear crawl

10 overhead walking lunge, 20/14lbs

50 ft broad jump

10 front squats, 20/14lbs

Post total rounds to beyond the whiteboard.  Athletes must alternate movements.  If the ball touches the ground there is a 10 burpee penalty.


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