Happy Independence Day! 9am Class ONLY – Hero W.O.D. July 4, 2018


Happy Independence Day! 9am Class ONLY – Hero W.O.D. July 4, 2018

9am Class Hero Workout only today!

“May the sun in his course visit no land more free, more happy, more lovely, than this our own country!”
–Daniel Webster

On July 4, 1776, the thirteen colonies claimed their independence from England, an event which eventually led to the formation of the United States. Each year on July 4th, also known as Independence Day, Americans celebrate this historic event!

*As many of you know, Hero workouts like this below are typically longer, more skilled, have more volume or have more weight associated.  This workout will be longer.  Please hydrate and eat accordingly, then team up with 2 others and move quickly!  If you do not finish under the time cap, it will be your decision to continue if you desire, otherwise add one second per rep not completed on top of the 60 min cap.

Hero Workout – 60 min time cap

*We are aware this may be a HUGE class since we are only having one for the whole day.  Get ready to have some fun, share equipment as needed, and let’s honor our fallen and celebrate our independence!


For Time (in a Teams of 3) complete…

13 movements for 13 colonies completing 136 reps of each movement, which equals 1776 total reps completed, representing the year of our independence!

*While 2 teammates split the reps as desired, there must always be a person running a 400m.  Take turns and continue down the list splitting reps as needed between 2 people as the next teammate takes the next 400m.

KB Swings 70/55

Box Jumps 24/20

Air Squats


Ring Rows

Toes to Bar

Calorie Bike


Calorie Row

Lunges w/ plate OH  45/25

Wall Balls 20/14

Ball Slams 30/20

Dumbbell Push Press 50/35

*Scale DUs 1:1 line jumps or singles on jump rope


Post total times!