Friday, July 4, 2014 Level I, II, III & IV WOD: (1 of 18 week MFT, multi-functional training cycle)

Level I, II, III, & IV

Warm-up: 2rds, 20-jumping jacks, 15-air squats, 10-sit-ups, 5-push-ups, 200m jog or 250m row

WOD: In celebration of American Independence, 7-4-1776. It should be required that every American politician, no matter the party, do this WOD!

7rds
4-squat cleans (135/95)
1-thruster (135/95)
7-back squats (135/95)
7-push press (135/95)
6-deadlifts (135/95)

Pip's 4th of July Instagram WOD:

17rds
7-sit-ups
6-burpees