Friday, July 13th

Warm-up
Shuttle Run
Bear Crawl. 5 Inch Worm w/ push up(high knees the Rest of the way)
Spiderman
Skipping Arm Circles(forward and backward)
Strength
8×3 Bench Press @ 70%
(3 Sets @ wide grip, 2 sets @ neutral grip, 3 Sets @ close grip)
WOD-3 RFT
1:00 Row (80% effort)
:30 Rest
1:00 Row (90% effort)
:30 Rest
1:00 Row (100% effort)