- 4 Rounds For Time
- 17 Overhead Walking Lunges (45/25 lb Plate)
- 7 Ring Dips
- 6 Thrusters (135/95 lb)
This US Independence Day tribute WOD was originally posted by Diablo CrossFit (Pleasant Hill, CA, USA) as their workout of the day for the 4th of July, 2014 - a nod to the year the United States declared its Independence from the British, celebrated as July 4, 1776. Diablo CrossFit is known for their competitive CrossFit Games Regionals teams.