Elementary: Friday, July 4, 2014

DSC_0536Elementary  

Warm-Up:
3x or 5:00
10 jumping jacks => bear crawl => forward roll => 3 push-ups => bar hang => 5-10 seconds in the bottom of the squat => 50-meter run

Focus:
Squat; focus on knees out

WOD:
8:00-10:00 AMRAP
3 pull-ups (progressions or assisted okay)
6 burpees
9 squats

Game:
5:00-10:00
Roving plank relay races

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