July 30, 2015

Thursday

SKILL/STRENGTH:

4 Sets of 15 reps each

  • Toes to Bar
  • 30 sec plank holds
  • Back Extension or Supermans
  • Russian Twists

METCON:

This WOD is in memory of Joe William's son Trace.

"Trace"

5 RFT 

8 Pull-ups

14 Push-ups

6 Snatches (95/65)

OPTIONAL WOD (for those that did 7/29's similar WOD)

21-15-9

Kettlebell Swings (53/35)

Box Jumps

Push-ups

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