Independence Day WOD

Jul 4th, 2015

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Category: WODS

Independence Day WOD


Guns Out CrossFit – CrossFit

Warmup (No Measure)

3 Rounds

200 M ROW

10 Push Ups

10 SDHP (bar)

Mobility (No Measure)

Banded Hamstring

Sampson

Cobra to Childs Pose x 5

Metcon (Time)

“1776” (teams of 2)

7 Rounds for time

4 Deadlifts (255/185)

17 Burpees

76 Air Squats

S1 225/155 S2 185/135 S3 155/115

* rep scheme is date of signing of declaration of independence 7/4/1776

*teams split reps as needed

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