WOD: Monday 8/7/17


Warm-up:

- Stretch/roll

- 30s Wall squat

- 10 x Reverse Hypers

- 20 x Standing toe-touches

2x

- Bike 500m

- 20 x medball squat cleans

Strength/Skill:

- Back Squat: 3x8 @65% +

Metcon: 12m Ladder

- 5 x Wallballs (30/20)

- 5 x Box jump-overs (24/20)

- 10/10, 15/15, etc.

(score is last completed round plus reps)

Surprise birthday cash-out for Josh and TJ!

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136 Rt. 50 Seaville,

New Jersey  08230

(609) 309-7733