7.22.15
Warm up- 200 Double Unders Benchmark #17- 75 Box Jumps…24/20″ for time Strength WOD: 9…7…5 of: Thruster…225/155 Bar Muscle Ups For Time Metcon: Explode WOD
7.22.15 WEDNESDAY “VENOM”
4 Rounds of: 3min AMRAP of: 7 Thrusters…115/75 5 Burpee over Bar 1 Rope Climb 3min Rest For Total Reps