July 19, 2017

July 19, 2017

dynamic :

- run to just jump and back


mobility :

quad smash

lat band stretch


8 minute amrap
20 med ball cleans 20/14
20 sit ups

notes :
- rest 3 minutes at conclusion
- scaling - partner wod.


9 minute amrap
10 toes to bar
15 deadlifts @ 155/105

notes :
- hanging knee raises for toes to bar if needed.
- scale deadlift weight if needed.
- scaling - partner wod.
- rest 4 minutes at conclusion.


10 minute amrap of :
15 wall ball (20/14)
9 box jump step down (24/20)

*top of every minute perform 3 burpees.

notes :
- burpees do not count towards scoring.
- scaling - partner wod

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