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July 7, 2014

Row 500m

CF Warm up x 2


Group Dynamic: 4 Rounds at :15 secs each movement

Jumping Jacks

Air Squat

Mountain Climbers

Jumping Squats


Then Together:


Butt Kick

High Knee

Spider Lunge

High Leg Kick

Inch Worm

*Run length of gym, proceed through the movements on the "corners" of the gym.


Strength: Back Squat 6x3

*Climbing in weight


WOD: 3 Rounds

20 Burpees

20 Front Squats (135/95)

20 Box Jumps (24/20)