Thursday, July 16th

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Warmup: 10 minutes of

4 x 20 meter runs

3 x 10 meter lunges

2 x 10 KBS

1 x 10 situps

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WOD: Teams of 2 Athletes *ONLY 1 athlete in motion at one time//break it up as you want

24 minute AMRAP

1 Rope Climb

6 Double KB Front Rack Lunge Steps 55/35’s

12 Double KB Hang Clean & Jerks 55/35’s

24 Double KB Deadlifts 55/35’s

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Endurance: 2x 2 mile repeats with 1/2 rest to work

Joe Kusnitz