1 July 2016

2016-05-23 19.56.42

 

Friday July 1, 2016

Warm-up: 

800m Run, 30 Burpees, 400m Run, 30 Low Box Jumps, 200m BUDDY Carry (Fireman/Piggyback or Heavy Slamball Bearhug)

Then…

3 rounds of 20 KB Swings/10 Goblet Squats/20 Sumo Deadlift High Pulls…increasing in KB Weight i.e. 35#,44#,53# etc…

Strength WOD: Calvin Johnson’s New Shoes

1 Powerclean every 30 seconds for 15:00 (31 reps total)

RX Bodyweight Men/75% Bodyweight Women or more

WOD: 

20 Wallball

15 Toes to Bar

8 Sandbag (or Wallball) Getups

Accessory: 10 rounds Untimed of…

5 Heavy DB Snatch Left

5 Heavy DB Snatch Right

10 Evil Wheels

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