Warm-up: Coach’s Choice
Strength/Skill: Review the movements.
WOD: CFB 1776
Happy 4th of July from CFB! This workout is meant to be partner style. You complete the runs together and split the work however you would like with one partner working while the other rests. You can also opt to do this solo and complete half the reps. Have fun with it! Happy 4th!
For Time (60 Minute Cap)
400 Meter Partner Run
100 Dumbbell Deadlifts
100 Strict Push Ups
100 Dumbbell Hang Power Cleans
100 Alternating Step Lunges
100 Dumbbell Push Jerks
100 Ab Mat Sit Ups
100 Dumbbell Squats
100 Pull Ups
100 Dumbbell Alternating Snatches
76 Burpees
400 Meter Partner Run
*Use two dumbbells for all weighted movements except snatch. RX is 50/35 and 35/20. You may have two sets of dumbbells if you are a coed team or mixed between regular and masters.
Stimulus/Focus: Just move . . . have fun with a friend before you start your holiday celebration!
Cool Down: Enjoy time with your friends and family celebrating the 4th!