Tuesday July 12th, 2016
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Category: WOD

Tuesday July 12th, 2016

Warm up-

3 Rounds

10x cal row

5x Wall balls

5x BB thrusters

5x pull ups

WOD-

In a 12 minute window:

Run 1 mile

Time Remaining: Max Wall Balls 20/14

Rest 4:00

In a 9 minute window:

Run 800m

Time Remaining: Max thrusters 135/95

Rest 4:00

In a 6 minute Window:

Run 400m

Time Remaining: Max pull ups

*score is total reps

Post Wod-

3×5 AHAP Ring dips

2 min plank

Spend 5-10 mins on a foam roller

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