July 11, 2017 

July 11, 2017

Warm Up-

1 Lap Run + 2 Minute Jump Rope

3 RNFT:

8 Push Ups

8 Sit Ups

8 Pausing Air Squats

WOD-

EMOTM for 21 Minutes:

1st:  30 Double Unders + 10 Toes 2 Bar

2nd: 12 Push Press 95/65,115/75

3rd: 12 Reverse Lunges 95/65, 115/75