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Happy 4th of July !!!!! 


For time : 

30 clean and jerks (135/95)

1 mile run 

10 rope climbs ***

1 mile run 

100 burpees 

*** due to rope availability and the probability for a large class size — the rope climbs may be performed at any point during the workout — treat it like a floater so that everyone may have a chance to incorporate them into the workout — 

Scale: rope climbs may be scaled as 6 ring rows per every rope climb OR any way your coach suggests per the individual athlete 

Today’s class will have a 35 minute time cap 🙂 have fun 

Scale back the reps as need be to meet the workout’s time frame 

Remember this is a hero wod and it’s okay to scale