HAPPY INDEPENDENCE DAY! 9AM CLASS ONLY – HERO W.O.D. JULY 4, 2019

3
Jul

HAPPY INDEPENDENCE DAY! 9AM CLASS ONLY – HERO W.O.D. JULY 4, 2019

In the midst of the fireworks and barbecue, take a moment to reflect and give thanks to those who sacrificed and died for this great land. On July 4, 1776, the thirteen colonies claimed their independence from England, an event which led to the formation of the United States. Independence Day celebrates the birth of a new nation! How blessed are we?!
Think about the men and women who have dedicated their lives to service and well being of the nation, foreign and domestic.
Greater love than no man than this, than a man that lays down his life for his friends.


*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!

“1776”
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 200m.  Take turns and continue down the list splitting reps as needed between 2 people as the next teammate takes the next 200m.

You may complete in any order…
KB Swings 70/55
Box Jumps 20″
Air Squats
Push-Ups
Ring Rows
Toes to Bar
Calorie Bike (95 total for women teams)
Double-Unders
Calorie Row (95 total for women teams)
Lunges w/ plate OH  45/25
Wall Balls 20/14
Ball Slams 30/20
Calorie Ski Erg (95 total for women teams)

*Scale DUs 1:1 line jumps or singles on jump rope
*If only 2 on a team, no running only movements. You also may cut the reps to 100 of each movement if you desire
.

Post total times! (add one second per rep not completed onto the 60 minute time cap)