Wednesday, July 17

Warm Up:

30 Seconds

Active Samson

Pigeon Pose

Slow Air Squats

Push Up to down dog

Active Spidermans

Air Squats

SWOD:

Deadlift

4 x 3 (build to heavy 3)

WOD:

For Time:

200 Meter Run

27 Wallballs (20/14)

27 Box Jumps (24/20)

200 Meter Run

21 Wallballs (20/14)

21 Box Jumps (24/20)

200 Meter Run

15 Wallballs (20/14)

15 Box Jumps (24/20)

200 Meter Run

9 Wallballs (20/14)

9 Box Jumps (24/20)

200 Meter Run

Xpress:

21-15-9

Toes 2 Bar

Burpees

*after each round 300m Run