WOD Wednesday July 2, 2014

WARM UP:  10 min

800 m run THEN

10 TTB

pendulum walk

10 goblet squat (warm up to skill weight)

30 bicycles

MOBILITY:  Forearm smash

SKILL:  10 min EMOM Even:  Lsit 10 sec on, 20 off (do 2/min), Odd:  Goblet Squat (55/35) x6

WOD: 75 Body Complex Progressions 

(Air squat, push up, sit up, superman, tuck jump)

THEN:

80 Russian Twisters (single count)

10 strict TTB