7-15-13

Warmup

:45 at each staton, :15 transition. 2x through:

Rowing

PVC OH Squat

Jump Rope

DB Push Press

Skill

Burpee Tips for Efficiency/Speed

Strength

5x1 Back Squat (NTE 90% 1RM)

WOD

Count total repsĀ 


1 min Burpee ME

2 min Kettlebell ME (53/35)

3 min Wallball (20/14)

2 min Kettlebell ME

1 min Burpee ME

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