WOD – 30th July 2014

Warm up
5 minutes jump rope
3 rounds of
5 pull ups, 5 push ups, 10 squats, sit ups


WOD -1 – Fran (Bench mark girl)
21-15-9 reps of
Thrusters – 95/55 lbs
Pull ups

WOD -2
EMOTM for 6 minutes
10 Push ups – HR

*maintain good form, do not drop your core and perform complete ROM in each rep.
After bash
Full body stretch



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