Monday July 28, 2014
PREWOD:

Dynamic mobility and warm-up before the WOD with Coach

STRENGTH:
Back Squat   5 X 3
METCON:
Monday July 28, 2014

Interval couplets 3 min of each followed by a 2 min rest;

KB swings 10 reps 2/1.5 pd

Push-ups (hand release) 20 reps

Rest 2 min

Thrusters 10 reps 95/65

Sit-ups 20 reps

Rest 2 min

Burpees 10 reps

Walking weighted lunges KB 2/1.5 pd 20 reps (10 each leg)

Total Score

S-scale KB to 1.5/1 pd if needed, scale thrusters to 75/55, walking weighted lunges 1.5/1 pd

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