WoD for July 2nd, 2018

Group Warm-up
3 in 3
Air Squats
Push-ups
Jumping Jacks

Strength
3RM THRUSTER
In 15′, find your 3RM Thruster

Daily WoD
2 RFT (25′ Cap)
500m Row
40 Wall Balls to 9/10 (20/14) a) 14/12 b) 12/10
30 Push-ups a/b) Wormy or from knees
20 Box Jumps (24/20) a/b) Step ups
10 Thrusters (95/65) a) 75/55 b) 55/35

Mobility
Roll Quads / Posterior chain
Mash Calves/Achilles

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