July 4th



Galatians 5:13   For you, brethren, have been called to liberty; only do not use liberty as an opportunity for the flesh, but through love serve one another.


Saturday July 4th we will have one class at 9am, we are inviting family & friends to join us in our Wod for freedom:)



A) press 6×5

B) Every 1 min for 12 mins: Snatch Complex
3 Snatch Complexes, pick load Every 1 min for 12 mins.
Complete as many rounds as possible in 10 mins of:
7 Wall Balls, 20/14 lbs 7
Bumper Plate Sit Ups, 45/25 lbs