Tuesday 07.04.23 (Fourth of July)
Class Time – 9:30AM
Warmup
25′ High Knees (x2)
25′ Butt Kicks (x2)
25′ Lunge Steps 25′
Duck Walk 25′
Lateral Squats 25′
Inchworms
HERO WOD
– Individual AND Partner Options –
“Hotshots 19”
6 Rounds
30 Air Squats
19 Power Cleans 135/95
7 Strict Pull Ups
400m Run
ATHLETE NOTES:
Basic strategy: smooth/fast air squats, singles on the Cleans, 1-3 sets on Strict Pull Ups (they get very challenging), Run at a pace that keeps you in control for the next round.