Thursday, July 23


Samson stretch for 30 secs each side

5 low box jumps

5 medium box jumps

5 high box jumps

10 pull-ups

10 push-ups

10 wall ball

10 GHD back extensions

10 GHD hip extensions


No lift today, long WOD



10 Rounds for time:

5 Pull-ups

5 Push-ups

Rest 1 minute

5 Rounds for time:

10 GHD sit-ups

10 GHD Back Extensions

Rest 1 minute

2 Rounds for time:

25 Wall ball

25 Box jumps


L1-choose mods: abmat sit-ups, supermans, box height, etc

L2- Rx’d with 20lb/14lb ball and 24/20” box


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