WOD

Row 1000 meters Rest 4 minutes “Tabata” Thrusters 95/65

Five rounds for time of: Run 400 meters 20 Burpees 15 Bent over barbell rows, 115/75

Behind the neck Jerk 1-1-1-1-1-1-1

10-9-8-7-6-5-4-3-2-1 reps of the triplet: Chest-to-bar pull-up Box jump, 30 inch box GHD sit-up

“Hope” Three rounds of: Burpees 75 pound Power snatch Box jump, 24″ box 75 pound Thruster Chest to bar Pull-ups “Hope” has the same format as Fight Gone Bad. In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before

For time: Row 3000 meters

“THE SEVEN” 7 Rounds For Time: 7 Handstand push-ups 7 Thrusters (135/95) (115/75) (95/65) (75/55) 7 Knees to elbows 7 Deadlifts (245/175) (225/155) (205/135) (185/115) 7 Burpees 7 Kettlebell swings (70/44) (53/35) (44/26) (35/18) 7 Pull-ups A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on

Independence Day “Surprise” WOD

20 Min AMRAP 5 – Deadlift  165/115 5 – Hang clean  165/115 5 – Front Squat  165/115 5 – Push jerk/split jerk  165/115

Complete as many rounds as possible in 12 minutes of: 10 Burpees 25 Double-unders