21JUL2016

  1. Warm Up
    200 m Run
    2-3 Min Stretch
    400 m Run
    2-3 Min stretch
    200 m Run
  2. WOD
    Take 15-20 mins to gather equipment and warm up the movements.

    Warm Up Movements could include:
    Air Squats, Good mornings, sit ups, push ups,  knee-to-elbow, muscle cleans, power cleans, wall balls, C2B, T2B, GHD sit ups, GHD back extensions)

    14 min AMRAP:
    60-calorie row
    50 toes-to-bars
    40 wall-ball shots, 20/14
    30 cleans, 135/95
    20 muscle-ups (3 Pull up + 3 dips = 1 Muscle Up)

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