Tuesday, July 14, 2015

Wednesday, 15 July


SKILL:
Thruster
21 - 15 - 9 @ "Fran" weight
1 minute rest between sets

WOD:
In a 3-person group:
18 minute AMRAP
1 minute per station of:
Row for calories
Airdyne for calories
Slam Ball (20/30#)

ACCESSORY WORK:
3 rounds:  Each round as fast as possible, with full rest between rounds
30 Heavy DB Snatch, alternating arms
30 Push-up
30 Sit-up

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