July 4, 2014

Fitness Friday: July 4th, 1776 Fireworks WOD

Happy July 4th!  Happy Independence Day!


Whether you’re at the beach or hanging at home with friends swimming or barbequing, today’s 1776 Fireworks WOD will get your morning started with a BANG!!!!

Independence Day commemorates the signing of the Declaration of Independence by the Continental Congress on July 4, 1776, in Philadelphia, Pennsylvania.  This WOD is inspired by the history of the signing of that document.  Each number represented in the WOD has historical significance.

The Declaration was written by 5 men – Thomas Jefferson, John Adams, Benjamin Franklin, Robert R. Livingston and Roger Sherman.   After various changes, a vote was taken late in the afternoon of July 4th, 1776. Of the 13 colonies, 9 voted in favor of the Declaration. Pennsylvania and South Carolina were the 2 colonies voting No. Delaware was undecided and New York abstained.

Since the average fireworks show is 15-20 minutes long, your goal is to complete this WOD within that time frame.

1776 Fireworks WOD

4 rounds (for the 4th) for time:

13 burpees
9 air squats
5 Walking lunges (right+left leg equals 1 complete rep)
2 minute run

What explosive workout are you doing on the 4th?


2 Comments on “Fitness Friday: July 4th, 1776 Fireworks WOD

July 5, 2014 at 6:05 pm

As a history teacher as well as a aspiring fit person, I love the story behind your workout today!

All About the BLING
July 5, 2014 at 7:49 pm

Thanks, Joy! I thought it was a fun one to celebrate the holiday! Hope you had a great 4th!


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