Warm Up: – AMRAC 6
3 burpees
5 box jumps
10 squats (add bar R2)
100m run
Strength: – 25 pullup negatives
Rx = BW+
Sc = BW or tiny band
WOD: – 4 rounds for total RUNS
(LC: 7/31/13)
With 2:30 set on the clock,
10 Back Squat @ 75% C&J 1RM
8 burpee box jumps @ 24/20
AMRAP 30m shuttle run
REST 2:30 between rounds
