Valkyrie Strength and Conditioning – Group Class
Metcon
“1776” (Time)
4th of July WOD “1776”
In teams of three, complete 1776 reps total split between the below movements.
Kettlebell Swings (53/35)
Box Jumps (24/20)
Push-ups
Air Squats
Pull-ups
Burpees
Dumbbell Snatch (50/35)
Sit-ups
Double Unders
Wallballs (20/14, 10’/9’)
Toes to Bar
Row/Bike Calories
2 team members may work at a time, but must be on the same movement. Only one person works at a time on the bike or row. Keep reps in order that they are listed.
No more than 200 reps of any movement, and no less than 100 of each, otherwise splits may be decided by the team. Even split = 148 reps of each.
*60 Minute Cap*
