WODs for Saturday, 7/30/16

Strength: Back Squat Chest to Bar Pull ups

Met-Con: 3 Rounds for time: 20 Calorie Row 15 Wall Ball 10 Knees to Elbows 5 Burpee Pull-Ups

Stretch: Full Body Stretching Series #4

CF Striking – Fight Club WOD:

AMRAP – 5 Minutes Run 100m 5 Combos (1-1-2) 3 Burpees — Rest 2 Minutes — AMRAP – 4 Minutes 4 Wallballs (20/14) 6 Russian Swings (53/35) 8 Knees (split) — Rest 2 Minutes — 4 Rounds :15s A Frame Kicks :15s Hammerfists :15s Squats :15s Rest — Rest 2 Minutes — 4 Rounds :30s Jumping Jacks :30s (1-2) :30 Rest

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