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WOD July 4th 2018 Independence Day!

A.) mobility

:60 second couch stretch

:60 second pigeon stretch

:60 second oh band distraction

B.) 2 rounds standard warmup:

C.) In teams of 2 alternating rounds

7 rounds for time (each)

4 Thrusters 115/73

1x 200m plate Carry 45/25

7 toes to bar/leg raises

7 burpees

6 c2b pull-ups/pull-ups/ring rows

Then

As a team Row 1,776 meters

(One partner works at a time completing a full round before they switch, once each teammate has completed 7 rounds, they will row 1776m on the rower)

D.) Mobilize


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