Friday, July 7
Warm-up
2x:
10 squats
2 star jumps (each leg)
10 calf stretch
10 glute stretch
10 quad pull
10 3-step toe touch
Strength
3RM Power clean
WOD
Tier 1:
20:00 Team AMRAP
400m run
Row for calories until runner returns
Double unders until runner returns
Run --> Row --> Jump rope --> Run
Count = total calories and total DU
Tier 2:
Every 20 single unders make 2 double attempts
Tier 3:
Run 200m + single unders only
