Monday- Wednesday , July 27-29, 2015

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Warm up
100 jump ropes
X2
Hop
Skip
Bear crawl
Step ups
AMRAP IN 15 min
400 m run
15 squats
9 sit ups
6 push ups

Warm up
Run 400 mor row 500 m
12
Push ups
Med ball cleans
Broad jump
WOD
3 rounds for time of
5 burpees
10 db thrusters
15 double unders or 45 singles

Warm up
Run 400
Hop
Skip
Broad jump
PVC thrusters
10 jumping lunges
WOD
10-9-7-7-6-5-4-3-2-1
For time
Ball slams
Med ball cleans
Wall balls
Step ups/ box jumps
Jumping jacks