July 20,2016

July 20,2016

dynamic :

5 minute clock :

a) run 100 meters

b) pass thru x 10

c) situps x 10

d) pushups x 10


endurance wod :
partner wod
3 minute max burpees
+
20 minute amrap of :
row 15/12 calories
20 second airdyne (hard)
run 150 meters
+
3 minute max burpees
+
30 toes to bar

notes :
- partition burpee reps as desired.
- partner completes row, ad, and run before switching with partner.
- toes to bar are individually performed and after few minutes rest at completion of second set of burpees.


OR


strength wod :
10 minute emom of :
a) back squat x 3 @ 78%
7 sets, every 1:30 of :
b) ps+ohs+hps
c) good morning - 7 sets of 3
d) toes to bar x 30

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