We hold these truths to be self-evident, that all men are created equal, that they are endowed by their Creator with certain unalienable Rights, that among these are Life, Liberty and the pursuit of Happiness.
The Declaration of Independence July 4, 1776

“INDEPENDENCE DAY”
76 Reps each of :
Ab Mat Sit Ups
Wall Balls 
Double Unders
KB push press (38 each arm)
KBS
Knees to Elbows 
Push Ups
Air Squats
Slamball
Burpees

This workout won't be easy. It's a small price to pay compared to the many sacrifices that have been made on our behalf, so that we may live free.

Deadlift:
-5 @ 65% of 1RM
-5 @ 70% of 1RM
-5 @ 75% of 1RM

WOD:
For 20 minutes, alternate between each:
-1 minute to complete 15 KB swings
-1 minute to complete 30 double unders (mod with DU practice or 15 box jumps)

Deadlift: 140(5), 150(5), 160(5)
WOD: Completed all rounds of kb swings @35 lbs
I did DU practice for most of the other rounds, but towards the end just did singles for 30-40 seconds each minute

"Brenton"

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.
M/ 38/ 134 lbs/ 5'-6"
As Rx: wearing 20 lb vest
9:01
Good WOD
I didn't really do the bear walk very fast at all... I should have pushed the pace a bit more.. it was SOOO HOT outside.. did this in the total sun on nice grass. I was able to do the broad jumps much longer/ better than I had anticipated. I did them in 5 plus 3 burpees, then again 5 plus 3 burpees then 3-4 broad jumps for about 7 feet per broad jump... I was very surprised.

POST WOD:
10 rounds of 30 secons on 30 seconds rest of DUs - had to do 40 DUs each time
400 DUs in 5 minutes work and 5 mintues rest. Good Post WOD burn in the sun.

50 Burpees [did good]
1 Mile Run [down to Meandering way. Kept decent pace]
50 Pull-Ups [as always, did strict - took quite a while]
1 Mile Run [Did ok on first 2/3. Last 1/3 developed cramp and then headache]
50 Air Squats [Did them slowly to recover]
1 Mile Run [Did not finish... ran the parking lot but eventually stopped due to headache]

For Load:
Overhead Squat 5-3-3-3-1-1-1-1-1

Overhead Squat 95x20, 125x5, 135x3, 145x3, 155x3, 165x1, 175x1, 185x1(f), 185x1, 190x1

Five rounds for time of:
Bear crawl 100 feet
Standing broad-jump, 100 feet

Do three Burpees after every five broad-jumps. If you've got a twenty pound vest or body armor, wear it.

in grass outside

Class will be at 4:30 on Tuesday.

Skill:
3 x 5
Pistols
Muscle ups (or weighted ring dips)

WOD:
20 minute AMRAP of

5 ring dips
10 toes to bar
15 wall ball
20 double unders

Travis 6 rds + 10 reps

Track Mayhem:
4 Rounds each
Individually for time of -
800M Run with a 3 minute rest between each set. Note: Every minute on the minute during the run the athlete must stop in place and perform 5 Burpees. At the end of the workout each athlete will do 1 hand stand pushup/hspu mod for every Burpee performed during the workout.

800m 5:04 15 burpees
800m 4:50 15 burpees
800m 5:05 15 burpees
800m 5:01 15 burpees

60 Stink bugs - HSPU MOD

Throwers Meet at Bellarmine (heat index over 110 degrees!!!!)

Threw:

Javelin - 4 throws - best was 33m - awful, but first throws in 2 years
Discus - 6 throws - best was approx 34m - way below PR, but heat and workout day before affected results a bunch
Shot Put - 6 throws - best was 12m - not bad, but should be closer to 13m - same issues as above.

Bench Press 3 reps on the minute for 15 minutes (I used 140 lbs for the first 6 rounds then used 145 lbs for the rest). I REALLY focused on good tight form and SPEED. I concentrated on not bouncing and exploding up from touching my chest.
Good Speed and it felty pretty good... I was SUPER tight last night so warm up also included a 500m row in a little under 1:57.
I then did Tabata pushups immediately followed by tabata situps (anchored)
Tabata Pushups:
20, 20, 18, 18, 17, 17, 16, 14 (last 2 rounds I was crashing and stopping for a second or two. I could have gotten a few more in the earlier rounds but wanted to try to keep close to about 20 for all the rounds.)

Tabata Situps:
20, 18, 18, 18, 18, 18, 18, 18 (last few killed)