Wednesday 7/30/14

1.) 3 Rounds:  200 m run, 10 HRPU, 10 Air Squats, 10 Sit-ups, 10 KTE

Then:  PNF squat stretch, shoulder mob on bands, PVC pass thrus, Clean warm-up with the barball

2.)  AMRAP 12'

15 Wall Balls 20/14#

9 Hang Cleans 135/95#

6 Ring Push ups

3.)  Core Work

EMOM:  8

Odd:  ME Flutter Kicks

Even:  L-sits on barbell or Planks (your choice)