SATURDAY 7-14-18

Warm up 3X 10 

100 m run 

Lunges

Ring rows

Spider-Man push ups

Airsquats

 

WOD 

WITH A RUNNING CLOCK 

In 15 minutes, complete the following:

Run 800 Meters

immediately followed by as many rounds and reps as possible of:

5 Strict Pull-Ups

10 Push-Ups

15 Air Squats

Rest exactly 5 minutes, and when the running clock reaches 20:00 . . .

In 15 minutes, complete the following:

Run 800 Meters

immediately followed by as many rounds and reps as possible of:

10 Dumbbell Squat Clean + Thrusters (55/35 lbs)

10 Toes to Bar

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