“7/4/1776″ 4 Rounds for Time (teams of 2 or solo) 300 meter Run 24 Toes-to-Bars | K2E | Lying leg raise 24 Box Jumps 24″/20” 24 Goblet Squats 53/35 | 35/26 24 Hand Release Push-Ups 24 KB Swings 53/35 | 35/26 24 Air Squats
4th of July workout – can be done in partners or individual. 7/4/1776 7 Movements 4 Rounds 1776 reps (including the 1200m run)
In teams of 2 5 RFT (30 min cap) 40/30 Cal Bike 20 Hang Power Cleans 135/95 | 115/85 | 95/65 20 Front Squats 135/95 | 115/5 | 95/65
Workout – one works one rests, so we will want to push the bike above our normal threshold knowing we can split the reps here. Barbell weight should be something that we can at least perform sets of 5 on. *Large classes can sub a 50/40 cal row on some rounds but no one should only row*
