8 July 2014

Warm Up:
1000m row
Mobility

Skill Work:
Handstand bear walks (off box)
3 x 1 (around and back =1)

WOD: 20 MIN AMRAP
200 m run
10 Wall balls
20 Sit Ups
10 Push Ups

Score is total reps (run = 10 m equals 1 rep)

Rx2:
Wall balls = 14# ball to 8'marker or 10# ball to 9 ft
Push Ups = From boxes or low bar

SILVERS:
Strength:  5 x 5 Push Press

WOD:  Same as regular class