Day 1
Independence Day WOD
with a 135# barbell
AMRAP - 17 minute and 76 seconds (18:16). For the year 1776
4 thrusters - for the day
7 power cleans - for the month
10 - back squats for 2010
20 deadlifts - for 2010
Day 2
Power Clean 3, 3, 3, 1, 1, 1, 1, 1
6 rounds for load and time of
53 yard barbell farmers walks
250 meter sprint
Day 3
3 Rounds for Time
15 Snatch, squat 95.00lb (43.09kg)
50 Wall ball 10.00ft carrying/wearing 20.00lb (9.07kg)
50 Jump rope, double under
Day 4
Front Squat 5x1
Press 5x1
Weighted Pull Ups 3, 3, 3, 3, 3
30 Minute AMRAP
5 Pullups
10 Push Press - 95 pounds
10 Front Squats - 95 pounds
Day 5
Power Snatch - Find 1 rep max
GHD Situps - 3 x 15
For time with 10 squats every minute on the minute
30 Muscle Ups for time
*start with 10 squats then go into muscle ups
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