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.
One half of 241 burpees after the rest of that? God bless you all. I’m moving to Canada tomorrow!
So great dropping in and seeing everyone again! Plan on doing it it a little more often in the future.
Pat and I did 5+70 for the AMRAP. Finished the 241 burpees at 49:28.
Happy 4th of July!
Nice to see you see Steve!! Awesome job in the workout!!
Captain America with Stacy: 4 Rounds in the AMRAP and 163 Burpees before time ran out. Stacy may never partner with me again as I “encouraged” her to finish out the Burpees with me 😬 Fun WOD!! Happy July 4th!
Captain America with Isaiah:
4 rounds + 101 (200m short of completing 5 rounds)
212 burpees complete @ 50 min
Finished 241 burpees at 51:43
Fun workout!! Happy 4th!
A fun WOD with a nice rhythm to it …… until the burpees. 😱 And an A+ to John for the music. Working Don McLean into the same WOD as the theme from Rocky takes talent. Made it to
198 burpees with Margie by going beyond the cap after the cap. A great start it America’s 241st birthday. Thanks John!
WOD: 3+100 / 96 burpees with Sarah. God bless America and God bless the time cap because I’d be doing those burpees until July 5.
Captain America with Joe A.
AMRAP 4 rounds +101
194 burpees at the cap finished 241 in 52:41
Happy 4th Everyone!
Sean — The battle of Gettysburg lasted from July 1 to July 3. Sometimes it takes more than one day! And that’s coming from a guy who still owes 43 burpees after violating the cap after the cap,
Captain America with DT
4+80 (a few scales for the rib lady)
Finished 160something burpees at 50 min cap and all 241 at 55:03. Crazy but fun.