Wednesday, July 16, 2014

17-July-14---Thursday

**all classes! yay!***

WOD

20 Min AMRAP (as many rounds/reps as possible)

Run 400m
15 sumo deadlift high pulls (95/65)(75/45)(65/30)
10 ring dips


BEGINNERS WOD

15  Min AMRAP

Run 200m
10 sumo deadlift high pulls (95/65)(75/45)(65/30)
10 hand release push ups


Warm-up

Sampson stretch down and back
10 leg swings each leg (forward and back and side to side
35 heavy Russian swings

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