WOD 7/7/14

WOD 7/7/14


Remember to "check in" to class


1) 5 x 7 Back Squat, across


2) 10 x 3 Bench Press, climbing


3) "The Admiral"

3 Rounds for Time of:

20 Burpee Pull Ups (bar should be 6" above max reach)

20 Front Squats (155/105)

20 Box Jumps (24/20)

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Core Club (Recommended 3x/wk, NOT every day)

3 Rounds of:

10 Hollow Rocks

30 secs Butterfly kicks w/ upper body in crunch position

20 Back Extensions

45 secs Plank Patty Cake

60 secs Mtn Climbers

*Write "CO" next to your name on the board if you completed this for the day


Cardio Club

15 Rounds of:

50 yd sprint (back door to vet table)

Rest 15 secs

*Write "CA" next to your name on the board if you completed this for the day