Daily WOD – Jul 4, 2021

Workout of the Day


AMRAP in 20 minutes of:

  • 1 rope climb
  • 7 power clean & jerks (135/93#)
  • 7 burpees
  • 6 deadlifts (275/183#, NTE 70%)

WOD Notes: Come celebrate Independence Day and test out ICA’s new “1776” WOD! Everyone gets 2 barbells today! Work with your classmates to ensure everyone gets 2 bars that work for them. (If you’re doing C&J at 85# or less, please use an aluminum bar. Women – be ready to deadlift with a 45# bar if needed.) The deadlifts can be sumo or conventional; they’ll get heavy, so pick a weight you can do unbroken for the first several rounds. To go Rx you should have at least a 395/260# deadlift. As always, ropes will be shared. The sub for rope climbs is 6 pull-ups or ring rows. Enjoy this one and happy Independence Day!

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This Post Has One Comment

  1. Love the new WoD

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