Monday, July 17

Warm-up

5:00 AMRAP:

10 Jumping jacks

10 Dip-drive-shrug-high pull

10 PVC passthrough

High knees

Carioca

Strength

5RM power snatch

WOD

Tier 1/2/3:

3x:

Row 500m

Run 400m

Rest 1:00

Rest 5:00, then -

3x:

Row 250m

Run 200m

Rest 1:00

MWOD