Monday 7-14-14



Warm Up

Hip Circles / Shoulder Drills




“Fast & Heavy”
For TIme:
21 Dumbbell Thrusters (45/35)
400m Run
18 Dumbbell Thrusters
400m Run
15 Dumbbell Thrusters
400m Run

ONE Nation Competitors:

Rest as needed
For Quality:
50 GHD Back Extensions

After Bash:

3 Rounds:
Max Hang on Pull Up bar
Rest as needed in between rounds

Travel WOD:

“Fast & Heavy”
21 Dumbbell Thrusters (45/35)
400m Run
18 Dumbbell Thrusters
400m Run
15 Dumbbell Thrusters
400m Run



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