21 Minute Running Clock:
Start with a Run,Row or Bike
Every 3 minutes complete the following:
4 Burpees
6 DB Hang Clean and Jerk
8 DB Lunges
When the reps are completed, continue back on your Run, Row or Bike.

WOD Guidance
Pick a cardio option that you can hold a steady pace with.

Favorite cookout side dish?

Box Brief
6th Annual 24 Heroes Event
1. Donate HERE
2. View full workout schedule HERE
3. Click HERE to sign-up for a workout slot.