7 July 2014 – “Motivated Monday!!!”



Warm Up – Jog, Line Drills, Mobility
Strength – Deadlift, 15 minutes to work up to a heavy 3 (TnG)
WOD: 4 Rounds For Time
400m Run
8 Pull Ups
8 Push Ups (Hand Release)
40 Double Unders
ARx Sub 4 Muscle Ups for Pull Ups and Push Ups
Cool Down:  20 Calories on the Assault Bike, 20 Burpees
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