Saturday, 07.04.15

“7/4 – 1776” Independence Day WOD
Form teams of 3 with like strength…Go through the following “relay” course 4x – once team member is finished with movement, 2nd team member may start; you can’t pass up a team member…

7 Ball Slams (30/20)
4 STRICT Pullups (use hardest scale possible if can’t do pull-ups)
1 HEAVY Deadlift (315/225) HEAVY as possible(if you have to switch out weight, have plates available
7 Calorie Row
7 HEAVY Thrusters (135/95)
6 Burpees
*Score is time once 3rd teammate finishes last burpee

Cash-out: TBD


book a
free intro

Talk with a coach about your goals, get the plan to achieve them.