Happy 4th everyone!
A patriotic WOD of sorts.
“Crossing the Delaware”
30 sec of work followed by 10 sec rest for 5 rounds
Lunges (in place)
Flag hold (Flag= barbell with 10lb bumper on one end, held with one hand touching the collar and one hand in the middle)
Scored as distance rowed.
1 Lunge (L and R leg = 1) +5m for boys +10m for girls
Flag touches the floor -50m for every sec on the ground
Team or individual WOD