Wednesday, 7.12.2017

CrossFit Class: 5:30am, 9:00am, Noon, 4:00pm, 5:30pm

OPEN GYM: 8:00am-9:00am

Warm up:

500m Row

Dynamic Warm up

Mobility:

Overhead

Hip

Posterior Chain

WOD:

For Time (30 min Time Cap)

-800m Run

-40 Air Squats

-200m Run

-30 Push up

-200m Run

-20 Pull up

-100 Double Unders

-20 Pull up

-200m Run

-30 Push up

-200m Run

-40 Air Squat

-800m Run