WOD-July 4th

Deload Week

Warm up

• Coaches Warmup

Workout Of The Day

•  Hero Wod “1776”
• For Time (in a Team of Three)
• Kettlebell Swings (53/35 lb)
• 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.

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

HIIT/Conditioning option posted daily at the box