Happy 4th of July!

Warm-up
Coach’s choice

WOD prep
Prep the movements

WOD

Captain America (50 minute cap)

Team of 2 divide the reps, row and run however you like.
With a running clock

Buy in 1776 meter row then AMRAP
10 Pull-ups
20 Barbell STOH(45,35)
30 Air squats
40 AB-mat sit-ups
400m plate run (25,15)
@ the 30 minute mark row 2017m
then 241 Burpees
*Score will be your rounds + reps and your total time. If you do not finish under the cap your score will be your rounds + reps and your total burpees.

Post WOD
Lax ball on scaps 2 minutes per side.