7/21

Warm Up 

400 m Run / 500 m Row 

20 Sit Ups 

20 Push Ups 

20 Air Squats 

20 Arm Circles (fwd & bk) 

Dynamic 

WOD 

"Star Spangled Dirty Thirty" 

For Time 

30 Box Jumps (24/20)

30 Jumping Pull Ups 

30 KBS (53/35)

30 Lunges 

30 Knee Raises 

800 m Run / 1200 m Row 

30 Push Press (45/35)

30 Sit Ups 

30 Wall Balls (20/14)

30 Double Unders (90 singles) 

30 Burpees 

WORKOUT OF THE DAY