Friday, July 1, 2016

Warm Up

250m Row

Then 2 Rounds of:

10 Walking Lunges
10 Iron Cross
10 Abmat Situps
10 HRPU

A) Strength/Skill

Back Squat
Every 2 Min for 6 Min 2 Reps @ 80%

Push Press
Every 2 Min for 10 Min 2 Reps @ 80%

B) WOD

3 RFT:

5 Tire Flips
10 Chest to Bar Pullups
15 OVH Squats 75/55
20 Dubs