Saturday, 7/29/17

 In CrossFit



9am Class
Partner WOD
30min AMRAP:
A: 100m Suitcase Carry R
B: Max Cal Row
-switch, then-
A: 100m Suitcase Carry L
B: Max Cal Row
-switch, then-
40 Burpees over rower
*Split work as needed on burpees. Score is total Calories

10am Hero WOD
Five rounds of:
12 Deadlift (155, 105)
9 Hang power clean
6 Push Jerk



30 Min AMRAP w/ Partner
100 RKBS
100 Wall Balls
100 Pull ups
100 Push ups
*One partner working at a time. Split work as needed



Registration for Kentuckiana’s Fittest 2017 opens at a discounted price to 4B members only this Monday, 7/31. We’ll send out an email at 10:30am with the link, so be sure to check your promo / spam folders if you don’t see it.

SEALFIT Team WOD led by coach William Sunday morning at 9am in New Albany. See you there!

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