Tuesday 7/10/18

Strength: Weighted Pull Up

Warm up – 5, 4, 3, 2, 1, 1, Find 1RM
warm attempts may be scaled (ring row), assisted (partner), or loaded as needed

WOD: NFT, 5 rounds max

A) 30 sec max effort bike (record ea effort)
B)12 Sledge hammer swings

C) 12 lateral plyo box hops
D) 5-10 strict TTB (or strict hanging leg raise)
E) 24 MMA rows (12/side)

Accessory: If finished early, see a coach for individual mobility exercise