WOD Monday July 14, 2014

WARM UP: 8 min

5 push ups

run 200 m

10 goblet squat (warming up for wod weight)

bear crawl forwards and backwards (20 m each way)

20 jumping jacks

MOBILITY:  Forearm Smash and roll

SKILL/STRENGTH:  Strict Press E2MOM 5(50%), 3(60%), 1(70%), AMRAP (75%)

WOD:  CrossFit Poker- 19 min AMRAP

Heart- Strict Press (75/55)

Club- burpees

Spade-Goblet Squat (55/35)

Diamond- Leg Lifts

JOKER- 400 m Run w/ med ball