WOD Wednesday July 30, 2014

WARM UP: 7 min

10 cal row (you choose the damper setting)

20 double unders (attempts)

cherry pickers

pendulum walk

10 lateral lunges

MOBILITY:  Lower Calf Smash

SKILL/STRENGTH:  Front Squat 5(50%) 3(60%) 2(70%) 1(75%) 1(80%) AMRAP (85%)

WOD:  3 RFT  

20 cal row

30 double unders (x4 singles)

400 m run

50 mountain climbers (single count)
http://www.youtube.com/watch?v=E01c0KtzXP4&sns=em