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Wednesday 7/4/2018 Independence Day

Happy Independence Day!!!

Classes, 8:15 and 9:15 am only today.




CS/Dynamic stretch

B warmup:

500 m row or 400 m run

Workout warmup:

Set up stations and warm up movements


“Team 1776”

US Independence Day Team WOD


  • For Time (teams of 2-3)
  • Movements
  • Kettlebell Swings (24/16kg)
  • Box Jumps (24/20 in)
  • Air Squats
  • Push-Ups
  • Burpees
  • Pull-ups
  • Sit-Ups
  • Row (calories)
  • Double-Unders
  • Wall Balls (20/14 lb)
  • Ball Slams (30/20 lb)
  • Dumbbell Push Press (45/35 lb)
  • As a team, complete a total of 1776 reps of all movements, in any order.

Multiple partners may work at a time, but everyone must work together on the same movement and move to the next one together, or one person can work while others rest. 

The only requirements are that the team not complete more than 200 reps of any one movement, and each team member must complete at least 10 reps of each movement.


Earlier Event: July 3
Tuesday 7/3/2018
Later Event: July 5
Thursday 7/5/2018