A.

Health WOD:

4th of July WOD

For Time: 30 Min Time Cap

76 Cal Row

Into

7 Rounds of

4 DB Hang Clusters (2x 25/15)

7 Banded Strict Pull-Ups

17 Box Step Overs (20”/16”) 

Into 

76 Cal Row

Fitness + Performance WOD:

4th of July WOD

For Time: 30 Min Cap 

76 Cal Row

Into

7 Rounds of

4 DB Hang Clusters (2x 50/35) 

7 Chest to Bar Pull Ups 

17 Box Jump Overs (24”/20”) 

Into 

76 Cal Row