Monday, July 1st, 2019

WOD: 'Falcon'

800m Run

50 Box Jumps (24/20)

50 Kettlebell Swings (55/35)

100 Double Unders

400m Suitcase Carry (55/35)

50 Kettlebell Push Press (55/35) (25 per arm)

100 Double Unders

400m Suitcase Carry (55/35)


Spirit of the WOD - Focus on staying in motion throughout this chipper. Choose one kettlebell weight for the entire workout. The weight should allow you to complete sets of at least 8-10 reps unbroken on each movement.


AFTER PARTY: Use kettlebell handle to mash calves + kettlebell to mash quads


***404 MISSFITS @ 9AM***

100 Burpees for Time

*at the top of every minute, complete 5 Air Squats


***404 ENDURANCE @ 6:30PM***

On a 30-minute clock, 6 alternating rounds of:

Round 1 - Row for 50 seconds, rest 10 seconds Row for 40 seconds, rest 20 seconds Row for 30 seconds, rest 30 seconds Row for 20 seconds, rest 40 seconds Row for 10 seconds, rest 50 seconds

Round 2 - Bike for 50 seconds, rest 10 seconds Bike for 40 seconds, rest 20 seconds Bike for 30 seconds, rest 30 seconds Bike for 20 seconds, rest 40 seconds Bike for 10 seconds, rest 50 seconds (can sub DU if not enough bikes)

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