Posted on July 29, 2014

7.30.14 Wednesday
Event Date: July 30, 2014

Warm Up

15 PT

15 GM 10 Chin Ups

10 Pull Ups

1min Band Squat

3x5 Push Press with B.B. 45/35#

Strength

Find a 1RM

“Shoulder Press”

use rack

WOD

Not for Time but move Fast

500m Row 100% (afap)

20 Burpee to Box Jump 24/20”

400M Run (try to sprint the last 100m)

20 Burpee to Pull Up

100 Double Unders (Sets of 20 or more UB)

20 Chin Ups

Cash Out 500m Row