June 22, 2014

6/22/13

Warm up Dynamic/Front Rack & Hip Mobility
Strength: Take 20-25 min to establish a 1RM Front Squat
 WOD- 2 min Max Cal Row
                  Rest 1 min
             AMRAP 8 min
                 10Wall Balls
                 10  Burpees
                    Rest  1 min
            2  min Max Cal Row
 *Push for max effort on all 3 parts....WOD will be scored in two parts Total Cals rowed and Rounds Completed.

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