072012 WOD

Warm-up:
1 mile run or 1600m row...your choice
followed by Dynamic Stretching and standard PVC stretches (OHS, G'mornings, Shoulder Dislocates)

WOD:
30 toes to bar
30 Deadlifts (205/135)
30 Double-unders
30 Overhead Squats (65/45)
30 Pull-ups
(14 minute cap - use one bar.)


Rx + is the WOD done at the Games this past weekend:
30 GHD sit-ups
30 Deadlifts (225/155)
30 Double-unders
30 OHS (95/65)
30 Pull-ups
(12 minute cap)


Have you registered for the 31Heroes WOD on Aug 4th? All proceeds support the families of fallen military heroes.http://www.31heroes.com/location/?gym=140

Register now to give a little back to those who have given so much