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July 11/23.

Strength: CORE

12 min EMOM:

1 - 45 sec L plank

2- 45 sec FK

3- 45 sec R plank

4- 45 sec Hanging knee raises.


Partner WOD:

100 Wall balls

Then: 6 rounds (you go, I go)

9 C&J (95/135)

9 Burpees Over Bar.

Then:

100 Wall balls

Then: 6 rounds (you go, I go)

5 Snatches (95/135)

10 Box jump overs.

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