July 11, 2018

July 11, 2018

6 minute circuit of :

100 meter run

broad jumps x 5

arm circles x 10 (forward)

arm circles x 10 (backwards)

leg kicks x 5 (each leg forward)

leg kicks x 5 (each leg laterally)

no pushup burpee x 5


*shoot for two full rounds 

Bench Press - 5 min wu + 4 sets of 4 on 4 min clocks.

notes :
- build to heavy set of 4 for the day.


partner wod
20 minute amrap of :
10 push press (115/80)
10 kettlebell swings (53/35)
10 box jumps (24/20)

notes :
- rx+ = solo.
- level 2 = 95/65 lb barbell, 35/26 lb kettlebell, stepups
- level 3 = weight and height of choice

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