July 16, 2015 

July 16, 2015

Warm Up-

3″ Jump Rope

10m Spiderman Crawls, Bear Crawls, Crab Walks, Inchworms

x 2

Skill/Strength-

30 Seconds of: Toes 2 Bar

30 Seconds of: Ring Dips

30 Seconds of: L-Sit Hold (Use Boxes, or Parallette’s)

*Rest 30 seconds between movements, 90 seconds between rounds

x 3

WOD-

Every 4 minutes, for 16 minutes:

400m Run

25 KB Swings 53/35

*Max Effort Double Unders