July 30, 2018

July 30, 2018

7 minute clock

400 meter run

+

3 rounds of :

15 push ups

15 air squats


mobility :

a) couch stretch - 1 minute/15 sec transition 


5 min warmup +  every 4 mins for 5 sets :

4 front squats + 8 back squats @ 80% of 1rm FS 


partner wod
for time :
3 rounds of :
200 meter run (together)
12 thrusters (115/85)

notes :
- 10 min time cap
- rx+ - solo
- level 2 - 95/65
- level 3 - 65/45

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