Thursday, July 30th

Warm-up
1x through :30 0n/ :10 off
High Knees
Toy Soldiers
Alternating Quad Stretch
Knee Hug with hip opener
Alternating Runners Lunge Stretch
Arm Circles (forward :15 /Backward :15)
Strength
7 Min Pistol Practice
WOD
5 Min AMRAP:
Buy In: 400m Run
Max Rounds:
12 Front Squats (115/85)
6 Burpee Box Jumps (24/20)
Rest 5 mins
5 Min AMRAP:
Buy In: 400m Run
Max Rounds:
9 Front Squats (135/95)
6 Burpee Box Jumps (24/20)
Rest 5 mins
5 Min AMRAP:
Buy In: 400m Run
Max Rounds:
6 Front Squats (155/105)
6 Burpee Box Jumps (24/20)
*Score is rounds and reps or just reps if didnt get full rounds for each separate AMRAP. Move fast they have a long rest break!!