WOD July 20, 2016

Warm Up:

Foam Roll
400m Run
Dynamic

Strength:

Deadlift

1-1-1-1-1

*Build up safely to a heavy set of 1. Your first set should be challenging.*

WOD:

EMOM 10

8 Row Cals
8 Slamball

*Both movements are performed on the same minute. If you fail to complete the given reps immediately drop the work to:
5 Row Cals
5 Slamballs

*When performing slamballs we want to see the ball reach full extension above your head with elbows locked out and then slammed on the floor with all of the power you have.*

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