WOD

July 18, 2018

Warmup 
400m Run 
Squat Therapy
4 Dive Bombers
Good Mornings 
Foam Roll 


Option 1 - 1 Mile Run 
Option 2 - 1250/1000m Row  
Option 3 - 60/ 45 Cals on Bike 

 

WOD 

40 Min Time Cap 
Choice of option 1/2/3
20 Front Squats 95/65
40 Hollow Rocks 
Choice of left over options 1/2/3
20 Clean and jerks 95/65
40 HR Pushups 
Last option left

20 Thrusters 
40 Pullups

 

 




 

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