Wednesday June 18 2014

Warm up
400m run/500m row
10 Pull ups
10 Wall balls
20 Double unders
10 Box jumps
10 Air squats

WOD
"NUTTS"
10 Hand stand push ups
15 Deadlifts (250/175)(225/150)(200/125)(175/100)
25 Box Jumps (30"/24")(24"20")(20"/18")
50 Pull ups- scale to banded or jumping as needed
100 Wall balls (20/14)
200 Double unders- scale to singles(3:1)
run 400m with plate (45/35)(35/25)(25/15)


Only 0530, 0900, and 1730 classes tomorrow.