07.18.2015

WARMUP
2 ROUNDS NOT FOR TIME
6 CHIN UPS
20 BANDED GOOD MORNINGS
50' SPIDER CRAWL TO ELBOW DROP
50' DUCK WALK

LIFT 
10 MINUTES TO WORK UP TO HEAVY 5 FRONT SQUAT
THEN 1XMAX @85%

WOD
FOR TIME WITH PARTNER
RUN 400M WITH KB (53/35)
RUN 400M 
42-30-18
FRONT SQUAT (95/65)
PULL UPS
42-30-18
KB SWINGS (53/35)
SLAM BALLS (30/20)
RUN 400M WITH KB (53/35)
RUN 400M