7/19 WOD

Lets Play – Active recovery

(I know several of you are sore and tired from yesterday, all the more reason to come today! Work out the kinks . . . You will feel much better!!!)

warm up – 100 jump rope

2x     10 WB tap/crunch

10 WB clean n’press

Skillwork- KB – Amer / russian swings

WOD – 12 min ARRAP

10 KB swings

100 m WB sprint

EMOM – 4 burpees

then pick 4 . . .

traverse wall 2x

sled pull 3x

GHD 20x

tire flips 10x

800 m run

July Challenge – jump rope

 

 

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