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July 7, 2014

Row 500m

CF Warm up x 2

 

Group Dynamic: 4 Rounds at :15 secs each movement

Jumping Jacks

Air Squat

Mountain Climbers

Jumping Squats

 

Then Together:

Lunge

Butt Kick

High Knee

Spider Lunge

High Leg Kick

Inch Worm

*Run length of gym, proceed through the movements on the "corners" of the gym.

 

Strength: Back Squat 6x3

*Climbing in weight

 

WOD: 3 Rounds

20 Burpees

20 Front Squats (135/95)

20 Box Jumps (24/20)


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