‘Merica

1776m Row Buy In

4 Rounds
7 Muscle ups
22 Box Jump Overs

1776m Run Cash Out

30 Minute Time Cap

WODprep Strategy Top Tips:

4th July, baby! Today we’re celebrating the sweet smell of freedom with a little conditioning to burn off all the food and fireworks we’re going to be smashing today.

The strategy is simple. Don’t go out too hard. Careful your grip doesn’t burn out too quickly and aim to hold the same time for both the buy-in and buy-out row.

Finally, have an awesome day. I hope you’re spending time with friends and family.

Looking to get MORE from your rowing with every stroke? Check out the video below:

Need help nailing RX workouts?

ENDLESS ENGINE: https://wodprep.com/endless-engine/
ROWING FOR CROSSFIT: FORM, TECHNIQUE, & COMMON MISTAKES: https://wodprep.com/blog/rowing-for-crossfit/
WODPREP MASTERS: https://wodprep.com/wodprep-masters/
WODPREP ACADEMY: https://wodprep.com/wodprep-academy/

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P.S.

Do you feel like your fitness journey is at a standstill?

Without expert programming, written specifically for you, it can feel like you’re working towards everyone else’s goals.

But it doesn’t have to be that way.

Speak to WODprep’s Head Coach Dr. CJ, and discover what CrossFit program is for you: https://wodprep.com/1-on-1-coaching/