WOD: Thursday 7/14/16

Warm-up:

- Stretch/foam roll

- Side lunge down turf

- 10 Yards inch worms

- 10y Toe walk

- 10y Heel walk

2x Track warm-up

- Jog to end of building

- Bakwards run back

- Butt kickers up

- High knees back

- Shuffle up and back

Strength/Skill:

- Front Squat: work up to a 3RM, then complete 2 deload sets!

Metcon: 6 Rounds (Rest 60s Between Rounds)

- 200m Sprint

- 1 x Rope Climb (7 Strict chin ups OR 7 towel rows)

- 9 x Burpees

- Rest 60s

Additional Work:

- Three-position snatch pull + snatch: 2x2@75%, 1x2@80%, 1x1@85%, 1x1@88%

- Three position clean pull + clean and jerk: 2x2@75%, 1x2@80%, 1x1@85%, 1x1@88%

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New Jersey  08230

(609) 309-7733

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