Friday July 7th, 2017
Warm up-
1.) 2 Rounds
:30 Jumping Jacks
:30 Mountain climbers(feet outside hands)
10 Roll-over V sits
7 Inch Worms with Push Ups
WOD- 20 Min Cap
“GI Jane”
100 Burpee Pull ups
*Pull up bar 6″ above hand
Post WOD Gainz-
2 Rounds
12 Strict T2B
12 Hollow Rocks
12 Hip Extensions to Glute Ham Raise
Optional-
Front Squats
Every 2:00 for 10 Minutes-(5 sets)
Front Squat with 4sec pause at the bottom
Set 1-2 @ 65%
Set 3-4 @ 70%
Set 5 @ 75%