29 July 2013

Warm Up:
200m jog
2 x 10 OHS
10 ghd sit ups
10 push ups
10 pull ups
2 x 10 wall ball

Front squat skill transfers with bar

Strength: 8-8-8 Front Squat (same weight)

WOD:
Teams of 4
Sled pull is timer

15 min AMRAP:
Sled pull (hand over hand) (125/195)
SDHP (65/95)
Tire Flips
KB Swings