Wednesday, July 24

Warm Up:

45 Seconds

Single Unders

Arm Circles

Active Spidermans

30 Seconds

Single Unders

Arms Hugs

Push-up to Down Dog

15 Seconds

Single Unders

Arms Up and Down

Push-ups

Barbell Warmup

5 Good Mornings

5 Back Squats

5 Elbow Rotations

5 Strict Press & Reach

5 Romanian Deadlifts

5 Front Squats

SWOD:

Deadlift

4 x 10 (clean grip, touch and go)

WOD:

3 Rounds:

800 Meter Run

80 Double Unders (160 x Single Unders)

21 Push Presses (115/85)

Xpress:

1500m Row

40 x Wall Balls

30 x Pull Ups

20 x Burpees