WOD for 18 JUL 2016

0500 and 1130 at Fredericks Gym

 

Warm Up:

Dynamic Warm Up

Squat Hold

Hollow Hold

 

WOD:

50-40-30-20-10 reps, for time of:

Wall Ball, 20/14 lbs

Ball Slam, 30/20 lbs

 

Stength/Skill:

Every 3 mins for 15 mins do:

5 Deadlifts, pick load

3 Strict Muscle-ups

 

Cool Down:

Couch Stretch 1 min ea

Instep Stretch 1 min ea

Shoulder Smash 1 min ea

Quad Smash 1 min ea

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