200701 - Saturday "Sisson" Hero WOD for July 4th!

We will be having a 7am, 8am, 9am, and 10am time for our Fourth of July annual ‘Sisson’ Hero WOD!
AFTER @ 11:30, we will be having BYOB pizza party! Check in with Coach Lo tomorrow on how to chip in for pizza! We will be playing hammer schlaggen (spelling? ha) and Cornhole and hanging out until about 2pm! Even if you don’t do the WOD, please feel free to come party with us! :)

QOTD - Favorite kind of firework?

WARM UP - 1 minute slow row and 1 minute fast row
Then…. Ab Mat Ball Game
1 minute arm only row

MOBILIZE - Windmills
Banded Hip Flexor Activation

COACH PREP - Set Up Burpee Pull Up Spots!

WOD -
(A: Competitor)
AMRAP 16:
10 - 20 - 30 - 40…
Calorie Row or Bike
5 Burpee Bar MU (b/w sets)

(B: Performance)
AMRAP 16:
10 - 20 - 30 - 40…
Calorie Row or Bike
10 Burpee Pull Ups (b/w sets)

(C: Fitness)
AMRAP 16:
10 - 20 - 30 - 40…
Calorie Row or Bike
10 Burpee Jumping Pull Ups (b/w sets)