WOD 7/21/16
Fitness
5 RFT
400m Rub
10-Burpee Box Jump or Step ups
10-KB Sumo Deadlift High Pull
10-Dumbell Thrusters
Rest 1 min between rounds
Performance
“Wood”
5 RFT
400m Run
10-Burpee Box Jumps 24/20
10-Sumo Deadlift High Pulls 95/65
10-Thrusters
1 min rest between rounds
BONUS
Strength
Back Squat 3×5@75%
Skill
3xME L-sit hold in the rings. if unable to do on rings use paralletts
