July 4 – July 9, 2022

9 AM ONLY MONDAY
Monday: WOD: “4th of July 1776”
Teams of 3: Complete 1776 reps (no more than 200 of any movement,
must do at least 10 reps of every movement
Kettlebell swings (50/35), Air squats, Push ups, burpees, pull ups,
sit ups, row for cals, double unders, wall balls (20/14),
slam ball (30/20), kettle bell push press (35/25)
mutliple partners can work at same time, but must be working
the same movement and move to the next one together
For Time

Tuesday: WOD:
10 Min to find 1 Heavy Single Snatch
rest 2 min
3 Shuttle Runs (25′ down and back =1)
3 Hang Power Cleans
Max Calorie Row
8 Rounds of 2 min AMRAP- rest 2 min after each round

Wednesday: WOD:
10 Min to find 1 Heavy Single Squat Clean
rest 2 min then:
21 Deadlifts
63 Double Unders
21 MB Situps
3R4T

Thursday: WOD: Teams of 2
100′ Double Dumbbell Front Rack Lunge
200′ Farmer’s Carry
5 Rounds Each- You go; I go
for time

Friday: WOD:
15/12 Ski
30 Wall Balls
20 TTB
30 Box Jumps
20 SDLHP
30 Burpee over bar
20 STOH
3 min AMRAP-rest 2 min-then 6 min AMRAP rest 2 min – then for time

Saturday: WOD:
10 Dumbbell Bench Press
50 ft. Sled Push
10R4T
(sub 15 jumping air squats or 50′ lunge for sled push)