June 21, 2017 

June 21, 2017

Warm Up-

3 RNFT:

45 Seconds Single Skips

10 Air Squats w Pause at Bottom

10 Push Ups w Pause at Top

10 Sit Ups

Then:

5 Minutes Foam Roll (Hamstring/Quad focus)

WOD-

1 Minute to complete 200m Run, Adv= 300m (1 Lap)

1 Minute Max Wall Balls 20/14

1 Minute Max Double Unders

Rest 1 Minute

2 Minutes to complete 400m Run, Adv=600m (2 Laps)

2 Minutes Max Wall Balls

2 Minutes Max Double Unders

Rest 2 Minutes

3 Minutes to complete 600m Run (2 Laps), Adv= 800m

3 Minutes Max Wall Balls

3 Minutes Max Double Unders

*Record Totals for each