Wednesday 7/15/2015

Warmup
Row, Run or Ride 2-4 min
3x10 Wall Balls
3x:40sec Plank Hold
3x10 GHD Back Extensions

Strength
5-3-1-1-1-20 Deadlifts

WOD
30 Burpee Wall Balls (20/14)
Run 800m
25 Burpee Wall Balls
Row 1k
20 Burpee Wall Balls

REC
5 min EMOM
10 Box Jumps
*Work on explosiveness with minimal knee bend on landing. No higher than (24/20)