We hope everyone had a fantastic holiday weekend, and thank you to all who came out for the 4th of July WOD! What an awesome morning!

EMOTM 14

Odd – Pick (7-10 Strict Pull-ups/Negative Pull-ups, 10-15 Kipping Pull-ups/Ring Rows, 4-5 Bar/Ring Muscle-ups)

Even – 10-20 Hollow Rocks

Then,

For time

Run 300m

25 Double Unders

100m Farmer Carry (uneven)

Run 300m

50 Double Unders

100m Farmer Carry

Run 300m 

75 Double Unders

100m Farmer Carry

“Put your heart, mind, and soul into even your smallest acts. This is the secret of success.” -Swami Sivananda