FRIDAY JULY 3rd

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WARM UP 10. MIN
2-3 X including jumping rope
1 min JUMP ROPE
10 SQUATS
1 X MAX STATIC HOLD PULL UP ON RINGS OR BAR
1 X 5 Sec STATIC HOLD DIPS @ top 5 SEC AT BOTTOM OF DIP
10 HALLOW ROCK
STRENGTH
BACK SQUATS 70 % of 1Rm 3-3-3-3-3

WOD 3 ROUNDS for time w/
14 MIN time cap

50 WALLBALLS
30 DU
10 MU (30 c2B & 30 Dips)

 

 
FINISHER
BANDED PULL Apart 1x 100
GLUTE HAM RAISES 3X max

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