Saturday, July 23

Warm-up
Warm-up
400m jog
Into..
2 RDS
10 PVC Pass Throughs
10 PVC Around the Worlds
10 Cossack Squats
Into..
400m hard

Metcon
“Ketchup and Mustard” (AMRAP – Rounds and Reps)
AMRAP X 29 w/ Partner
1 mile run
30 Power Snatches (135/95lb)(61/43kg)
200m Partner Carry
*Work must be divided evenly

Cool Down
1:00 Feet Up the Wall Stretch
1:00 Hands on Wall Prison Stretch