July 2017

Strength WOD

10 DB Bench Press

10 Ring Rows

4 Rounds

WOD

 

120 Wall Balls
10 Push ups Every Minute including the first minute

DRIVE

30 Second High Plank Hold
25 Air Squats
20 1 Arm DB Push Press (10 each side)
12 min AMRAP
Rest 2 minutes
20 DB Split Squats (10 each leg, hold one dumbell on chest)
15 Sit ups
10 Burpees
12 min AMRAP
chris
Coach Mate on cleans!