INDEPENDENCE DAY WOD

Warm-up

PVC dislocates

3 RDS

8 Scap Pull-Ups

6 Ring Dips

4 Burpee broad jump

100m jog

IN TEAMS OF 2 OR 3

1776: Double Unders

every 4 mins each partner does:

7: SA Devil’s Press, 50/35#

4: Ring Muscle Up or Bar MU

scale: Pull-Up or Ring Row

*substitute DU's for SU's or meters bike/row

TC: 45 mins

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