Monday, 05 July 2010

Celebrating Independence Day! Thank you to all of the
men and women who have served. But a special thank you
to all those who have sacrificed their lives for our freedoms!
2-person Team
4 100m 2-ball carry (20/12)
40 Tire Flips (210/180)
150 Sledge Swings (10/8)
100 Pull-ups
200 Burpees*
4 x 500m Row
For Time
Post time to comments
Each event is to be equally shared. Only one team member at a time can be doing the exercise.
*The Burpees are done throughout the events. While one team member is executing the station, the other is doing burpees. After the last station, if burpees are not completed, each member will complete their remaining burpees. The team then moves to the row, alternating intervals.
Time stops after the last 500m row.


  1. Debbie and I: 47:18
    rx exempt Debbie carried 8# balls and 2" banded PLU and I did 1-1/2" banded PLU.

  2. Michel says

    Rhonda, Patrice and I teamed up and we were on fire. Great time with you ladies!!

    I was all RX except 1" band PLU for 40 and 10 with 1 1/2".


  3. Great work everyone! Sorry I missed the WoD!

  4. Rhonda G says

    Hey Michel thanks for posting our time.

    I was so happy to be teamed up with you girls today! Even though I had modifications all over the board, it was still a lot of fun!!

    Thanks, Robert, for your words of encouragement today. Great to work out with everyone!

  5. Angela says

    Lesley and I teamed up and had a blast! We did Rx except for the PLU's…I used a 2.25" band and she used bands also. I really like this WOD; although, I was fairly nervous before we got started.

    Our total time was 40:48!!

    It was so much fun to workout with the whole group and everyone did AWESOME!

  6. MP Jimmy says

    Teamed up with Danny and Robert. So like the 3 ladies, our team rep numbers were 6, 60, 225, 150, 300, and rowed 6 x 400m.

    38:12 RX!

    However, we did do 131 Burpees a piece, instead of 100; since Angela "suggested" that we would have an advantage with a group of 3! Thank you Angela!! 🙂

    Everyone did amazing this morning!! I will admit that when I made this up, I was thinking it was a little shorter! 😀

  7. Robert says

    Holiday WODs are not days off. Thanks Jimmy and Danny. Great work out, Jimmy.

    Very inspiring to see all of the first heat–I kinda got tired watching them. Thanks for all the tips first heat they were right on.

  8. 41:47 with Amber!! OMG that was rough!!
    Awesome job everyone!! You guys are rockstars!!
    Wonder Woman; out 😉

  9. Melanie said…

    Nancy and I had SO MUCH FUN!!!! This was a GREAT WOD!!!!! I wrote our time on the board but can't remember it right now. We did everything RX except for the pull ups. I used skinny band and Nancy used a band. Wonder what we'll do for Labor Day!!!???!!! I wouldn't mind doing this one again….I need to work on my 2-ball carry! Excellent job everyone!!! 🙂

  10. Lesley says

    That was quite a WOD!! Thanks, Angie for teaming up with me. It was lots of fun seeing everyone! Can't wait to see what's in store for Labor Day, either! 🙂

  11. Hope everyone had a super,great 4th with lots of food, family and fun! Hope to get back in the gym after siting out last week. (Stinking back and crazy days of summer at work:)

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