Hope you’re having a great July 4th! Got inspired to create an interesting workout with an American flag theme!
In text form:
- 50 Kettlebell Snatches
- 13 Burpees
- 50 Bodyweight squats
- 13 Push ups
- 50 Alternating 1 arm kettlebell swings
- 13 hanging knee raises
- 50 2-hand kettlebell swings
- 13 V-ups, Tuck-ups, or your favorite ab exercise
Remember to visit our friends at WODDawg.com (sales benefit service dogs for soldiers — also see K9sForWarriors.com) and on Facebook, they shared a cool photo of me, so we started talking about July 4th WODs.
Here’s one of their favorites – it’s a Hero WOD, aka Murph:
3 Rounds for Time: 400m run, 21 Kettlebell Swings, 12 Burpees
🙂 Enjoy your 4th!