pic courtesy of Montelle.com   Happy Independence Day!  Come in and hit a good WOD!



“Stars and Stripes”

Partner WOD (one partner working at a time)


50 Cleans (power or full) 135/95

50 box jumps (24/20)

500m row

50 V-ups

Workout courtesy of Mieke Oostveen back in the first year of TOTF. This WOD is called “Stars and Stripes”, as in “at the end you’ll see…”  Reps can be broken up however the team wants.  Suggest splitting it right down the middle and do sets of fives on everything, except the row (do 250M a piece).


Scaling Options:

Bar weight -> as needed

BJ -> 20/16

V-ups -> Leg bent V-ups ->Ab mat sit ups


Cool Down:

Roll out forearms – 2 min


Roll out t-spine – 30 passes

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