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Independence Day WOD – 7/4/15

Independence Day WOD – 7/4/15
Baseline: Pre SOP, Box Breathing, ROM Drills, Sing National Anthem, 5 Rounds of Cindy, Warm up to Working Weight in Work Capacity.
Work Capacity: 
30 Bench Press at 60% Body Weight
Run 400m
40 Deadlift at 225/155#
Run 400m
40 Alt 1 Arm KB Snatch 55/35#
Run 400m
20 Power Clean at 135/95#
Run 400m
20 Back Squat at 135/95#( from ground)  50 Burpees if you drop the bar.
Run 400m
30 Bench Press at 60% Body Weight
Durability: Throw something on the grill, Hangout with friends and family, Celebrate the Anniversary of the ratification of the Declaration of Independence, Hydrate, Fuel and Journal Per SOP.

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