A)
Deadlift
Every :75 for 12 Rounds
1 Rep.
Start @ 60% and increase
Looking to find a Heavy single or 1RM

B)
AMRAP 8
8 DB Hang Power Snatch (R) 25-30/15-20

Strength: Deadlift 15-20 min (to find 5 rm across 4 sets)

5 – 5 – 5 – 5

WOD: 21-15- 9

DB Alt Power Snatch 40-50/25- 35

T2B

Score: Deadlift 5 rm/time

Just because the 4th has passed doesn't mean you missed out on these ribs.  You have the rest of the summer, and then some if you hail from Florida to try these out.  There will be fireworks!

HAPPY FOURTH!

WOD: RX: Partner Hero Wes

For time:

Run 800 meters with a 25/15 lb plate together (one plate, switch as needed)

Then, 14 rounds* of:

5 strict pull-ups (subs: w/bands, Rogue bar or 10 ring rows)

A)
Bench Press
10x3 @ 60%, 1 min rest between sets

B)
For Time
500m Row
Rest 3 minutes
For Time
30 DB Manmakers 30-35/20-25
(Burpee + Row R + Row L + HPC + Press)

Strength: Back Squat 15-20 min (to find 5 rm across 4 sets)

5 – 5 – 5 – 5

WOD: 40 secs on 20 secs off for 12 rounds

First min: max KB swings 53/35

WOD: AMRAP 20

Teams of 2

1 mile run, alternating every 400m

In remaining time, AMRAP

8 Pushups

8 Sit ups

8 Box Jump Overs 24/20

*Switching every round

A) CF Metcon

B) Work on a strength based weakness

Oly: Snatch Complex

15 – 20 mins to find heaviest of

Power Snatch + Hang Squat Snatch + OHS

WOD: AMRAP 10

Teams of 2

16 Alternating DB Power Snatch 40-50/25- 35