4
Jul
130704
Happy 4th of July, A Star-Spangled Kind Of Day.
Liberty is the right to choose. Freedom is the result of the right choice.
Choice 1
Three sets for max reps of:
60 seconds of Wall Ball Shots
60 seconds of Kettlebell Swings (24/16 kg)
60 seconds of Box Jumps (24″/20″)
60 seconds of Push Press (95/65 lbs)
60 seconds of Rowing (for Calories)
Rest 60 seconds
Choice 2 not for the faint of Heart
21 Thrusters 115/85
12 Rope Climbs 15′
15 Thrusters 115/85
9 Rope Climbs 15′
9 Thrusters 115/85
6 Rope Climbs 15′
Free at last; Free at last; Thank God Almighty we are free at last.