WOD 7.28.13
Warm Up:
x2 minute Achilles Plank
x400 m Run
x30 AirSquats/ x20 PassThru/ x30 OHS
4m RC of: -Front Plank, -R Plank, -L Plank, -SuperHero
BuyIn: Skill Talk/Demo on Medicine Ball Clean *5minutes
Then MBC Practice
·x51 MedBall Clean (20/14)
W.O.D.
*14m AMRAP
·x10 Wall Ball Shot (20/14)
·x9 ButterFly SitUp
·x8 War & Peace (50/40)
CashOut: Row 500m @ Easy Pace