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5 July 2018 – Classes: 9:15 a.m., 12:00 p.m., 5:00 p.m., 6:00 p.m., 7:00 p.m.

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5 July 2018 – Classes: 9:15 a.m., 12:00 p.m., 5:00 p.m., 6:00 p.m., 7:00 p.m.

 

 

5 July 2018 – Classes:  9:15 a.m., 12:00 p.m., 5:00 p.m., 6:00 p.m., 7:00 p.m.

Baseline:  400m Run, 21-15-9: Light Wall Ball, Front rack lunge (45/35), then, 5x Inchworm with Push up after each set.

Strength: Work to 1 Rep max Front Squat.

Stamina (don’t post on board): 3 Rounds, not for time: 50m Farmer Carry Walking Lunge (35/20 per hand), 25m Burpee Broad Jump, 20x V-Up

WOD: AMRAP 6 Minutes:

  • 5x Pull up
  • 10x Push up
  • 15x Air Squat

REST 4:00

AMRAP 6 Minutes

  • 5x Burpees
  • 10x Wallballs (20/14)
  • 15x Double Unders

Cool Down: 3 Sets:  15 GHD Sit-ups

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