4th of July WOD

720 Athletics – Build or HIIT

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Warm-up (No Measure)

2min Monostructural

20 Plank Shoulder taps

10-20sec COB Hold

Metcon (Time)

60/40 Cal AB **(see below)

Then…

3 rounds:

16 SA Alternating DB Cluster 45-50/25-35

12 Burpee Pullups

12/12 SA DB Gorilla Row

16 Pushups (feet elevated 4-20″)

Then…

60/ 40 Cal AB
*30min Cap

***800m run/Same cals on C2 bike or rower

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