July 9, 2018

 

a) WARM UP:

Get to the gym early and do 7-way hips prior to class.

3 Rounds:

  • 10 Air squats
  • 10 Box step ups
  • 20 Single unders
b) WOD:

3 Rounds:

  • 400m Run
  • 12 Box Jump Overs (30/24)
  • 24 Wallballs (30/20)

** use a height of the box and weight of the medball as a challenge

c) Midline

  • Tabata Hollow Rocks: 8 Rounds of 0:20 On, 0:10 Off
Posted in WOD