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July 7, 2017

Row 500m
Airdyne 2 mins

Coach led group warmup

Strength: Bench Press
5 x 3
*Work up to a heavy 3 rep

WOD:
800m Run
50 Push Press (115/80)
45 Box Jumps (24/20)
40 Pullups
35 Hang Power Cleans (115/80)
30 Lunges
25 Pushups
20 Back Squats (115/80)
15 Toe to Bar
10 Bar Rollouts
5 Wall Walks

*25 min Cap

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