WOD July 18, 2016

Warm Up:

500m Row


3 Rounds @ WUP (Warm Up Pace)

5 Pull Up

10 American Kettlebell Swings (Light)

15 Ari Squats




Double Unders

*We want to start thinking about timing and efficiency of our thruster. We want to avoid squatting before the bar reaches our shoulders and make sure we are coming to full extension before the bar goes overhead.*




3 Rounds For Time

400m Run

25 Thrusters

50 Double Unders


*Thrusters should be light and fast. The weight should not be intimidating. Pick it up and go!*

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