July 4 WOD

Steamboat Strength and Conditioning – SSCMetcon

REMINDER; we have ONE 8am CF class today and are closed the remainder of the day. Please show up even if sign ups get full!

Warm-up

Warm-up (No Measure)

50′ Tippy Toe Walk

50′ Heel Walk

50′ Alt High Kick

50′ Knee Squeeze + Figure Four

8 Passive Lateral Lunge + 8 Passive Rocking Lunges

5 Squat + Arms Forward

10 Plank Rocks

50′ High Skip

50′ Ankling

50′ Bounding

(2x)

2ea 4 position lunge

5 Squat + Arms OH

5 1/2 Pause Push Up from the knees

100′ ea Partner Banded Run

8 Walking Lunge

5 Squat + Prisoner

3 Tempo Push Ups

Metcon

Loredo (Time)

6 Rounds for time of:

24 Squats

24 Push-ups

24 Walking Lunge Steps

400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here