Thursday, 4 July 2019 0800 WOD

Please note: there will only be 0800 today and tomorrow and a 0845 on Saturday

Warm-up

400m Run

Then

3 rounds for quality

10 burpees

10 strict pull-ups

Strength:

Bench Press

Find your 1 RM 

Metcon:

30 Clean and Jerks

225/155 lbs 

1 Mile Run

10 Rope Climbs

1 Mile Run

100 bar facing burpees

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