0600 & 1145 @ Pelican Point

**Note**
Happy 4th of July to everyone, have a safe and enjoyable weekend.

On 5 & 6 July (Monday and Tuesday) there will only be a 0900 WOD.

Warmup:
400m run
20 Wall ball shots
15 Sumo deadlift high pulls w/ 2 or 1.5 pood

WOD:
For time:

Row 1k
30 Thrusters, 115/95 lbs
50 Sit ups
50 Back extensions

Skill:
Overhead Squat



If our country is worth dying for in time of war let us resolve that it is truly worth living for in time of peace. ~Hamilton Fish

This nation will remain the land of the free only so long as it is the home of the brave. ~Elmer Davis