Complete this 7:00 AMRAP of:

50 Double Unders

10 Overhead Squats (135/95)

2:00 REST

and Complete 7:00 AMRAP of:

50 Dbl Unders

10 Overhead Squats (135/95

For the month of July, every Saturday will be a HERO wod.

PARTNER UP or SOLO:

"SISSON" 20:00 AMRAP

1 Rope Climb

5 Burpees

200 Meter SPRINT

Complete for distance:

30:00 Assault Bike

Front Squat 5-5-5-5-5

Then complete this 12:00 AMRAP:

5 Front Squats (135/95)

5 Pull Ups

10 Lunge Steps

Class START times:  5am, 7:30am and 9am

"DONNY" (hero wod)

21-15-9-9-15-21 reps of:

Deadlift (225/155)

Burpees

Plus S.L. Sit Ups