*Reminder, Wednesday, July 31st Core Mobility is Cancelled and Thursday, August 1st Noon Class is Cancelled (Gym will be closed from 10:30 AM-3:45 PM on the 1st). We apologize for any inconvenience this causes.

WOD:

1) Every 4:00 x 5 sets:

100m Sled Drag @ Bodyweight +

200m Run w/Slam Ball 40/30

Scale as needed so you get around 1 minute of Rest.

2) 10 minute AMRAP:

15 Ball Slams 40/30

15 Wall Balls 14/8

Extra Work:

3) Seated L Alternating Leg Raises: 4 sets of 20/side

Rest 90-120 seconds between sets. Seated on the floor, prop yourself up on your hands, pick-up one leg as high as you can, and then alternate to the other for all the reps. Make sure to keep your hips stacked under your shoulders.

For results post detailed weights, reps, times, thoughts, etc. for all work completed HERE