Today we are doing a workout for our good friends up North.  It’s basically their version of the “Fourth of July”.  So we will be doing a Canada Day WOD with them.  We feel that now is a time best spent celebrating everyone instead of just ourselves, so we will do a Canada Day WOD today and a Fourth of July WOD on the 4th.  Enjoy!

Indestri Canada Day WOD

You might hear people say that Canada is turning 153 years old this year. What this really means is that we’re celebrating the 153th anniversary of the Constitution Act of 1867, which established Canada as a country. In actuality, this place is a whole lot older than 150 years! Long before European settlers showed up, this land was inhabited by Canada’s First Nations. In fact, they’ve been living in the place we now call Canada for at least 12,000 years

Of course, having lived here for such a long time, our various First Nations groups have their own unique explanations as to how our country came to be. Read some of those creation stories here—and find out why some know North America better as “Turtle Island.”

Canada is huge! It spans 9.9 million square kilometres—and it’s second in land mass only to Russia. It also has the world’s longest coastline at 243,000 km.

Despite being so big, when it comes to population size, Canada is only number 35 on this list. In other words, we have plenty of open space to chill lol.

7 months, 1st day, 153 years old, 1867 birthday



3 x

10 Banded Good Mornings

5 Controlled pushups

10 Kang Squats

5 Shoulder Press 4s OH Hold



7 rds

153m Row or Run

1 Slam Ball Over Shoulder

18 DB Push Press 35/20# 

67 DU



3x ME Push vs Band

1min Rest

2x Push ups

1min Rest


Push ups Band Assisted