WOD – 7-25-16

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WARM-UP

250m row x 3 after each set =
10 air squats
:15-:20 chin over bar hold
10-12 ring pushups

STRENGTH
Back Squat – Build to a challenging set of 4 @ 30×1 in 12 mins then 3×4@90% of Max – every 2:30

WOD
4 rounds for time
run 200m
8 BJSD (30/24)
12 UB wall balls
24 Double unders
rest 1 minute