JUNE 30TH

STRENGTH: 10 MIN TO ESTABLISH 1RM WEIGHTED PULL UP

WOD BEFORE THE WOD:

750M ROW

REST 2MIN

400M RUN

WOD:

TABATA STYLE:

KB SWINGS

AB MAT SITUPS

GOBLET SQUATS

HR PUSH UPS

ON RAMP:

Dead lift, start with PVC series Walking lunges

Kipping pull-up

For Time: Run 400m 15 lunges on each leg 15 ring rows 15 thrusters 15 KTE Run 400m