Thursday 7-3-14



**Due to the Holiday we will have our last class of the day at 1:00pm. The box will be closed at 2:00pm tomorrow** Warm Up: Athlete’s Choice Skill: Movements in WOD 3 Suggested WODS: Partner “Christine” 1. 3 Rounds For Time: In Teams of 2: 1000m Row 24 Deadlifts (Bodyweight) 42 Box Jumps (24″/20″) 2. As Many Rounds As Possible in 15 Minutes of: 10 Kettlebell Swings (70/53) 15 Wall Balls (20/14) 20 Toes to Bar 250m Row 3. 5 Rounds For Time: 21 -15-9 Dumbbell Front Squats (45/25) Dumbbell Shoulder to Overhead (45/25) *Choose a moderate weight for Sled Push or Pull *50m Sled Push or Pull every time the dumbbells drop After Bash: Recover Travel WOD: 50 Burpees 800m Run 50 Burpees  Share


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