7.15.15

Warm-up

Coaches Choice

Strength/Skill

N/A

METCON

“RJ”

Five rounds for time of:

Run 800 meters

15 ft Rope Climb, 5 ascents

50 Push-ups

Extra Work

N/A

Core

100 GHD Sit-Ups

Mobility

2 Min Anterior Shoulder

2 Min Banded Overhead

2 Min Forearm Smash