Friday, July 17

20140717_063319

 

 

 

 

Friday, July 17

 

 

Warmup:

 

500m row

Hammie Stretch on Rig

Banded Ankle on Box

Banded Wrist

 

 

Strength:

 

Deadlift

4×5 @ 70% of 1 RM

 

 

WOD:

 

FT

6 rounds

5 Tire Flips

50m sprint

 

 

Cashout:

 

5 rounds

30 sec. hollow hold

30 sec. rest