7.18.16

Great job to our members who participated in the Free Wheelchair Mission Run, Walk, Roll 5K this weekend!  

WOD

Strength

7 Rounds E90 sec

4 Front Squats @ 75% 1RM

3 sec descend/3 sec bottom pause/1 sec ascend

Metcon

6 min AMRAP

5 Deadlifts @ 225/155 (RX+ 275/185)

10 Wallballs @ 20/14

5 Ring Dips

RX+ must perform sets unbroken.  If athlete breaks up, must start set over.