Tuesday, July 28th

Warmup: 4 Rounds of

200 meter run

15 situps

10 kbs

5 forward rolls

+++++++++++++++++++++++++++

Strength: 30-20-10 ~ Not for time

Back Squat ~ taken from the floor —> Must be done unbroken!

then Deadlift @ the same weight —> Does not have to be done Unbroken

then weighted situps or GHD —> Must be done Unbroken

++++++++++++++++++++++++++++++++++++++++++++++++++

WOD: 10 Rounds of

100 meter sprint out + 100 meter back-petal back

rest as needed (should not be done Unbroken)

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Endurance: 10x

10 KBS + 200 meter Sprint

Rest = Work or alternate with partner // partner A goes then partner B once A is done