JULY 18TH

STRENGTH: WORK UP TO HEAVY 5 REP PUSH PRESS

PRE GAME:

1K ROW

REST 5 MIN:

WOD:

10,9,8,7-1 REPS HR PUSH UPS FEET ON A 45# PLATE

ALTERNATE WITH

1,2,3,4-10 REPS WALL BALLS

AFTER EACH SET OF WALL BALLS DO 10 AB MAT SIT UPS

ON RAMP:

Dead Lift

Kipping Jumping Pull-ups Walking lunges

3 rounds for time: Run 200m Lunge 30 ft 10 jumping pull-ups