Thursday, July 4, 2019

CFIS Logo.png

Community WOD - Teams of TWO.
Buy in: 1776m Row (shared)
10 minute cap. The date of the signing of the Declaration of Independence.

Then,
7x 4min AMRAPS (July 4th)

WODs 1,3, 5, & 7

7 Burpee over bar
4 Barbell Power Snatch (95/65) (50+ 65/35) (fitness DB Snatch)

WOD 2,4 & 6
7 V-Ups
4 KB Sumo Dead Inchworm walkout with Push up

Buy out: 2019 meters RUNNING WITH A 20lb med ball (1 mile out and back to congress street, then 400m loop, stairs to grass then finish inside). Current year of our independence.