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Monday, July 11 2016

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WOD: A. Back Squat: 9 – 6 3 – 4 – 1/2 E3MOM B. For Time: 100m sprint 21 thrusters 95/65 (MRX 75/55) 3 rope climbs 15′ RX+ 3 legless (MRX 10′) 15 thrusters 95/65 (MRX 75/55) 2 rope climbs 15′ RX+ 2 legless (MRX 10′) 9 thrusters 95/65 (MRX 75/55) 1 rope climb 15′ RX+ 1 legless (MRX 10′) 100m sprint C. Core Development: 1 minute L-sit hold on rungs or dip bar 25 GHD sit-ups or 25 Military ab-mat sit-ups 1 minute high plank hold 25 windshield wiper on bar or on floor

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