0:00-15:00 General/Specific Warm-up
15:00-20:00 Transition to WOD
20:00-50:00 WOD
50:00-60:00 Cool-down
General Warm-up
3 Rounds
Wall Quad Stretch
Banded Lat Stretch
Banded Hip Flexor Stretch
Calf Stretch
WOD Prep
2-3 Rounds
100m Burden Run
2 Squat Cleans (build to WOD weight)
10 Double or Single Unders
4 Deadlift (build to WOD weight)
2 Chest to Bar Pull-ups (or WOD version)
WOD:
"Independence Day Throwdown"
For Time:
800m Burden Run (carry KB) @53/35
--then--
7 Rounds:
4 Squat Cleans @185/125
17 Double Unders
7 Deadlift @185/125
6 Chest to Bar Pull-ups
--then--
800m Run
PACE GOAL: 24:00-28:00
WORKOUT INFO:
The Burden Run represents being under British Rule
Reps: 7/4/1776
Run represents freedom from the British
STRATEGY:
Carry the KB any way you want…should be 6:00 or less for the Burden Run
Steady singles on squat cleans
Unbroken on jump rope, deadlift and pull-ups
Shoot for around 2:00 per round
5:00 or less for the run
BEGINNER: 400m Burden Run @26/18, 4 Burpees, 17 Line Hops, 7 Deadlift @95/65, 6 KB Upright Rows (two hands on one KB)
SCALED: 35/26, 155/105, Single Unders, Chin over bar/banded/jumping pull-ups
Rx+: 70/53, 205/145, Bar MU (in place of pull-ups)
COMP: 90/70, 225/155, Crossovers, Ring MU (in place of pull-ups)