Tuesday, July 4th, 2017

 

A) Warm Up

500m Row
10 Scorpions
15 Good Mornings
10 Iron Cross

B) Strength/Skill

Warm Up Movements

 

C) WOD

4 RFT:

289m Row or Run
50 Dubs
40 Air Squats
30 Abmat Situps
20 Box Jumps 24/20
10 Pushups
5 Burpee C2B Pullups

7 Movements for the month of July,
4 Rounds for the 4th and 1776 Reps
for the year of Independence.