May 10, 2017

Warm Up:
Ankle Circuit
Sprint Prep

Skill:
Hill Sprints x 6

WOD:
“Patriot”
6min AMRAP
12 Box Jumps (24/20)
12 Ball Slams
Rest 4min
6min AMRAP
8 Cals – AD
8 Pullups

Hump Day Pump:

Rack Pulls – 4 x 5 (Build)

Bent Over Row 2 Dumbells – 12-10-8-8
*Heavier set of DB’s each set

3rds
10/10 Hammer Curls
30 Standing Calf Raises