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130704

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.

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