Relay WOD In Teams Of 3
3 Rounds For Time:
Run 400m and tag your team mate
15 DB Thrusters 50/35 - replaced with Front Squats @ 75 lbs
15 Burpees - helped finish burpees for Tom in round 2 and 3

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.

Skill: Split Jerk 2-2-2-2-2 165!

ME: 12 min AMRAP of:

5 front squats 155/105
5 press/jerk 155/105
5 burpee-pullup-t2b

For time:
50 Wall ball shots, 20 pound ball
25 Toes-to-bar
40 Wall ball shots, 20 pound ball
20 Toes-to-bar
30 Wall ball shots, 20 pound ball
15 Toes-to-bar
20 Wall ball shots, 20 pound ball
10 Toes-to-bar
10 Wall ball shots, 20 pound ball
5 Toes-to-bar

15# med ball

Skill: Power Cleans
3-3-3-2-2-1

Main Effort:

Start with Legion Run

Then 5 rounds of:

3 power cleans 155/115
5 HSPU
7 burpee box jumps

Finish with Legion Run

Skill- overhead squats 4x2

ME
5 pull ups, 10 push ups, 15 squats ( one round of Cindy )
10 deadlifts
1 round of Cindy
9 deadlifts
...
1 round of Cindy
1 deadlift

Weight for deadlift (225/155)

5 rounds:

5 x Weighted Pull up
3 x (each side) Snatch/lunge/thruster complex

WOD:
15 min AMRAP:
+ Gate sprint
+ 4 double kb cleans (53/35)
+ 8 double kb rack squats
+ 10 burpees

Requerido

“Murphito”
(Principiantes/Intermedios)
- Corre 1600 Mts
- 50 Barras con Caucho
- 100 Flexiones de Pecho (En Rodillas)
- 150 Sentadillas
- Corre 1600 Mts

Real
- Corre 1600 Mts
- 35 Barras con Caucho
- 50 Flexiones de Pecho (Pies) 30 Flexiones de Pecho (En Rodillas)
- 150 Sentadillas
- Corre 530 Mts

100 Burpee Challenge Day 92

LÄMMITTELY
• kyykky - eteentaivutus - käsien kierrot
• lankku - lonkankoukistaja + lisko
• AKK - lankku - punnerrus
• lantionnosto + 5/5 jalkojen irrotukset pidossa
• selinmakuulla kerästä hollow hold (+ hollow rock)
• päinmakuulla vartalon ojennus (+keinunta)
• seinällä vk kanssa käsien työnnöt

VOIMA
Pystypunnerrus
8,8,6,6

EMOM 12
5 x mave
8 x stepperin/boksin ylitys
10 x tempaus vuorokäsin
Lepo