Workout of the Day 7.4.14

Pre-WOD:

Coach led warm up

Strength:

Make up max

OR

WOD:

Get your Freedom Celebration on!!! July 4th, 1776 the Birth of the Greatest Nation in the WORLD!!!

Complete the following with a partner anyway:

1776m- Row

Then “Morrison”

50-40-30-20-10 reps of:

WallBall 14/20 @ 10ft tgt

Box Jump 20/24

KB Swing 35/53

End With

74- Burpees

2x a Day Program:

See Whiteboard at Box

Endurance Program:

Coming Soon!