July 7, 2016

WOD:

5 RFT

5 Box Jumps 30/24

5 Dead Lifts 225/185

5 KBS 70/45

5 Dead Lifts 225/185

5 T2B  

2 min rest

10 min AMRAP

1 SPRINT lap around bldg

Farmer carry 2 lengths of gym HEAVY

3 Burpees

C2CFM - scaled

WOD:

5 RFT

10 OH walking lunges (5 ea leg)

5 GOBLET Squat

5 Box jumps

10 KBS

5 GOBLET Squat

5 Knees to chest    

2 min rest

10 min AMRAP

150 m Row SPRINT

20 sec plank

5 burpees