Pic courtesy of CrossFit AllStar.  What better way to prep for the good food you’re gonna eat at the cookout, than by coming in with a buddy and knocking out this patriotic WOD!

WOD:

“Stars and Stripes”

Partner WOD ( Only one partner working at a time )

4RFT:

50 Cleans (power or full) 135/95

50 box jumps (24/20)

500m row

50 V-ups

Happy 4^th of July!  Workout courtesy of Bikini Athlete and CrossFit Trainer, Mieke Oostveen. 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 -> 115/80 ->95/65-> as needed

Box height -> 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