I hope everyone enjoyed their 4th! Writing from the road so it will be brief. Adjusted schedule tomorrow, we will be hosting a 9:30am WOD and a 4:30 Open box and 6pm WOD. Come burn those beers off.

A) 3 min Row/Assault then every :20 sec for 3 min

B) 12 Min EMOM

1st-5 Touch N Go Push Jerk (Fitness 10 DB Shoulder to Overhead)

2nd-Run Street —->River

C) “The Hair of the dog”

8 Rounds

20 Sec Front Squat 115/75 (Fitness use Goblet)

10 Sec Rest

20 Sec Burpee Box Jump 24/20 (move fast try to get a min of 3+ Reps)

10 Sec Rest

20 Sec Kettlebell Swings

10 Sec Rest