Your independance from fat

Here is your pre Independance Day WOD. Hit it up, and then enjoy your time off for the holiday. Brought to you by yours truly.



Run 400 m

Clapping pushups (do a pushup, then drive off the ground, and clap hands before returning to earth)

Jumping back squats (put a 45lb bar on your back, and do back squats. when you come up, jump in the air.)

Travelling pushups (do a pushup, then drive off the ground, and using your feet as the anchor point, "travel" in the air to the left for one, and then back to center for two, and then to the right for three, etc)

Frog jumps (jumping squat for distance, also known as a broad jump, but with a squat in it.)

Wide plyo pushups (wide arms, then do a plyo pushup)

Tuck jumps (feet come up to chest)

Reps of exercises are 15-12-9. So, in other words run your first 400m, run through all exercises with 21 reps, then run the second 400m, run through all exercises with 15 reps, run the third 400m, then hit up the last round of all exercises with 9 reps. For time. This is an explosive workout, or plyometric. The pushes and squats and jumps are done with intensity, and explosiveness. Try and get as far off the ground as you can. Take rests as needed, but try and burn through this one fast, as its all pretty much body weight, except for the jumping back squats.