7/25

Warm Up 

400 m Run / 500 m Row 

20 Air Squats 

3 x 5 Strict Pull Ups 

20 Sit Ups 

2 x 10 Thrusters (45/35)

20 Push Ups 

Dynamic 

WOD 

For Time

1000 m Run / 1600 m Row 

40 Pull Ups 

30 Thrusters (95/65)

20 cal Row 

Endurance WOD 

For Time 

50 Push Ups / 10 Sit Ups 

40 Push Ups / 20 Sit Ups

30 Push Ups / 30 Sit Ups 

20 Push Ups / 40 Sit Ups 

10 Push Ups / 50 Sit Ups 

* @ every 2:00 mark – do 15 Burpees 

WORKOUT OF THE DAY