Warm up:
1 round of:
300m Row
Butt kicks
High knees
Samson stretch
Walking toe touches
10 Burpees
5 Hang cleans (bar)
10 Thrusters (bar)

Strength:
Work to a heavy back squat

WOD:
As many rounds as possible in 20 minutes of:

1 Front lever
10 Push-ups
10 Squats
20 Double-unders

Post loads and completed rounds to comments.

_________________

LEANFIT:
For time:

4000m Row, every 1,000m, do 20 push ups + 20 squats

Post time to comments.

________________

DE:

10 rounds for time of:

50 Double-unders
400m Run
Rest 1 minute

Post time to comments.

Media:
Friday WOD, July 3, 2015

One thought on “Friday WOD, July 3, 2015

  • July 3, 2015 at 8:22 am
    Permalink

    Back Squat: 275 lbs – PR! Up from 255 lbs in February.

    WOD: 14 rounds, RX

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