July 24, 2015 

July 24, 2015

Warm Up-

3″ Row

5″ AMRAP (Warm Up Pace):

10 Barbell Back Squats

:30 Wall Sit w. Medball

5/side Single Leg Straight Leg DL

:30 Glute Bridge Hold

Strength-

Every 2minutes, for 12″:

Back Squat-

5 @ 65%, 4 @75%, 3 @85%, 2 @ 90%, 1 @ 95%, Max Reps @ 90%

WOD-

500m Row

Then:

5 RFT-

10 Dead Lifts 225/155

15 Wall Balls

RX= All Movements done Unbroken!