MetCon:

“Independence Day Throwdown”

For Time:

800m DB Burden Run

—then—

7 Rds:

4 Squat Cleans

17 Double Unders

7 Deadlift

6 Pull-ups

—then—

800m run

*burden run to represent being under British rule, July 4th 1776 are the rounds and reps, run with no DB to represent freedom from British rule

*Pace: Aggressive: 32:00 , Solid: 35:00 , Limit: 40:00

Beginner: 25/15, 95/65, Line Hops, Ring Rows

Intermediate: 35/20, 135/95, 34 Single Unders, Jumping/Banded Pull-ups

Advanced: 50/35, 165/115

Sport: 70/50, 185/125, Strict Pull-ups