Thursday, July 7th, 2016

Warm Up

400m Run

Then 2 Rounds of:

5 Inch Worms
10 Ring Rows
10 RDL + High Kick
10 Pass Throughs

 

A) Strength/Skill

EMOM – 12 Minutes (4 rounds each)

Min 1: 10 Single Arm Romanian KB Deadlifts 45/35 (5 reps each arm)
Min 2: 30 seconds Hold Plank on Elbows
Min 3: 6 Strict Pull-ups (use band if needed)

 

B) WOD

5 Rounds for Total Reps:

30 Sec Max Calorie Row

30 Sec Break

30 Sec Max Push Press at 75/55

30 Sec Break

30 Sec Max Abmat Situps

30 Sec Break