Monday, July 18th, 2016

Warm Up

250m Row

Then 2 Rounds of:

10 Pass Throughs
10 Air Squats
10 Abmat Situps
10 Iron Cross

 

A) Strength/Skill

Front Squat
Every 2 Min for 10 Min Work Up to a 5 Rm Front Squat

Push Press
5 Min EMOM 5 Reps @ Mod Weight

 

B) WOD

21 Min Amrap:

Minute 1 – 12 Calorie row

Minute 2 – 15 Russian Kettlebell Swings 45/35

Minute 3 – 30 Double Unders or 60 Single Unders

* Repeat Pattern for 21 Minutes