Wednesday, July 28

Warmup:

5:00 of:

10 alt Dead Bugs

10 alt Contralateral Superman

10 Air Squat

5 Pushups

3:00 of:

:30 mountain climbers

10 Samson

10 kip swings

Skill:

Double Unders

Strength:

3 Rounds for Quality

25 Sit-Ups

:30 Forearm Plank

:30/each Side Plank

Rest as needed

WOD:

4 Rounds for Time

500m Row

12 Toe to Bar

24 Overhead Weighted Lunge (45/25)

Mobility:

Banded lower body