WOD…July 24th…4RFT!

By July 23, 2015 wod No Comments

Warm-up – 500 meter row – 2 rounds of 10 air squats and 10 mountain climbers (left/right = 1) – 400 meter row – 2 rounds of 10 jumping lunges (left/right =1) and 10 ab mat sit-up – 250 meter row – 2 rounds of 10 TRX rows and 10 Hollow Body Rock

WOD

4 RFT

15 – HRPU

30 – DU or 60 singles

15 – Knee 2 Elbow or sub 2 count Knee up

30 – DU or 60 Singles

15 – Burpees

30 – DU or 60 singles

22 min cap

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