Daily WOD – July 3, 2020


Workout of the Day

Complete 5 rounds for time of:

  • 21 kettlebell swings (53/35#)
  • 15 box jumps (24/20″)
  • 9 toes-to-bar

Time Cap: 20 minutes

Cash Out

  • 5 minutes of handstand / handstand walk practice (see SugarWOD for ideas)

WOD Notes: Today’s workout should be on the faster side. Pick weights/heights/scales that allow you to keep moving!

Schedule Notes: This Saturday is July 4 and we’re making our workout FREE for all members and guests! The WOD will be an outdoor, partner style, Hero WOD. Due to attendance limitations, guests must pre-register. Have them email us to reserve their spot. The workout is below; partners will run the 400s together but divide the other reps. Partners are expected to maintain 6′ distancing (unless they share a household). We hope to see you there! Note: We’ll do this WOD rain or shine but would have to cancel for thunder/lightning.


Complete for time:

  • 50 burpees
  • 400-m run
  • 100 push-ups
  • 400-m run
  • 150 walking lunges
  • 400-m run
  • 200 squats
  • 400-m run
  • 150 walking lunges
  • 400-m run
  • 100 push-ups
  • 400-m run
  • 50 burpees
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