Tuesday 7-2-24

Thursday 4th Of July, 8:30am only! 

Warm Up:
Run 400m
EMOM for 5 min 
5 Push Ups 
12 KB Swings (light)

Skill:
2 Rounds 
15-20 Prone Single Leg Hamstring Curls 
20 Alternating Toe to hand v-sit ups 
12 Renegade Row (heavy db's)

WOD:
AMRAP in 18 min of: 
200m Burden Run (hold 45/25# plat)
24 Toes to Bar 
12 Jerks (155/115#) (no rack)
20 Step Ups with Burden plate (24/20")