“America F-Yeah”

Freedom WOD Classes

Warm Up:
2 Rounds:
200m Run
5 Inchworms
5 Step up/down Burpees
10 dual KB Deadlifts
5 Burpees

Metcon: 40 Min Cap
“America’s 250th Birthday”
Partner WOD – 250 Reps Each
For Time – 40 min cap

Each partner must complete 250 total reps. Split the work however you’d like—partners do not have to perform every movement, but each person must finish with 250 reps (500 total team reps).

Movement Team Reps
80 Russian Twists
60 Calories on a Bike
100 Double Unders
80 Back Squats RX+ 250/175 RX 185/130 Scaled+ 155/110 Scaled 135/95
100 M Partner Fireman Carry
60 Pull-Ups
80 Sit-Ups
60 Crossover Box Step Ups video 20″ Box
80 Inverted Row Feet Elevated video
Total Team Reps: 500 (250 per partner)

Rules
Keep track of each partner’s individual reps until each reaches 250.
Split movements however you want—one partner can complete an entire movement if the other makes up their reps elsewhere.
The 100-M partner fireman carry can be divided however you’d like. Count 1 meter = 1 rep.
Only one partner works at a time (except while carrying).