07/04/22 - WOD

7/4

MONDAY

HXBXplus

Warm Up
Tabata x 12
1) High Knees
2) Cossack Squats
3) Inchworms
4) Hollow Hold
5) Side Plank (left)
6) Side Plank (right)

*Allow 5 min to Set Up/Warm Up Part A

A. "Happy 4th of July!"
Seven Rounds for Time:
400m Run
17 Cal Row
7 Lat. Burpees over Row
6 Pull-Ups
*40 min TIME CAP

HXBX

Warm Up
200m Run
Followed by...
Tabata x 6
1) Air Squats
2) Inchworms
3) Plank to Pike

A. "1776"
Tag Style...
40 min AMRAP:
17 Cal Row (each)
76 Wall Balls
17 Cal Row (each)
76 Alt. DB Snatches
17 Cal Row (each)
76 Burpees to bar
17 Cal Row (each)
76 Box Jump Overs
*Members can split reps up however they'd like