Buy in: 1 Mile run

4 Rounds:
1 Round Cindy
7 Deadlifts (155/225)
7 Burpees over the Bar
6 DB Snatch (35/50) (each arm)

then:
1000m Row

*choose 2 different conditionig modalities

Mile run sub
1600m row/ski
80/96 cal Bike

1000m Row sub
1000m row/ski
50/60 cal Bike

PureFit Independence Day WOD

Buy in: 1000m Run/Run/Ski

4 Rounds:
1 Round of Cindy
7 KB Deadlifts
7 up downs/burpees
6 DB snatch (each arm)

Then:
800m Row/Ski/Run

• choose 2 different conditioning modalities