For time:

30 burpees
200 m run
40 jumping pullups
200 m run
50 pushups
200 m run
75 situps
200 m run
75 KB high sumos 25/35
200 m run

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Daily Extras - 2 rounds AFAP of:

200 m arms only row
200 m legs only row
200 m biceps row
200 m triceps row

Workout Notes:

  1. It's like our "Citizenship" workout, just without the team. On average, many teams did reps similar to the ones recommended above.
  2. Pushups are standard "snaked" style.
  3. Keep those elbows higher than your wrists on the high sumos. If your wrists are bent, it's a pretty good bet that you are putting undo stress on the shoulder joint.
  4. The GPP Jumping Pullup

Gordon & Kiersten (father/daughter) in stunning Red, White & Blue! Seems appropriate for this week!

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