30949 Jay Dr.
Spanish Fort, AL 36527
Charlie: 251-895-8288

Thursday 7/3/2014 WOD

July 03, 2014

Main – CrossFit

Its just you against you

Warm-up

Warmup (No Measure)

3 Rounds 10-15 Reps
Samson Stretch (15-30 seconds per leg)
Overhead Squat w/ PVC
Back Extensions
Mountain Climbers

Then,
200m Run

Weightlifting

Push Press (15 min to find a 1RM)

Metcon

Metcon (Time)

For time:
1000m Row

than,

three rounds of:
10 Push Press at 95/65 lb
15 Box Jumps 24″/20″

buyout,

40 Toes to Bar

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