Friday, July 3

Warm-up

Run 200
10 Squats
Run 200
10 Walking lunges
Run 200
10 push-ups
Run 200
10 Pull-ups
10 Ring dips
10 GHD sit-ups
10 box jumps
Practice rope climbs for 5 minutes

Lift

Squat Clean
5×65%, 5×75%, 5×85%

WOD

For time:
25 walking lunges
20 pull-ups
50 box jumps, 20-inch box
20 double-unders
25 ring dips
20 knees-to-elbows
30 kettlebell swings, 1.5/1 pood
30 sit-ups
20 hang squat cleans, 35/20-lb. dumbbells
25 back extensions
30 wall-ball shots, 20/14-lb. ball
3 rope climbs, 15-ft. rope

Post time to comments.

L1- choose modifications and weights
L2- RX

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