7-4-12 WOD

HAPPY 4th of July 

Murph 

Run 1 mile 

100 pull ups 

200 push ups 

300 sit ups

400 squats 

Run 1 mile 

7-3-12 WOD

STEPHEN (Hero WOD)

30-25-20-15-10-5 

Sit ups 

Back extension 

Knees to elbow 

95lb Deadlift (stiff legged)

7-2-12 WOD

WOD 1 

8 min AMRAP 

8 Push ups

4 Roll outs 

8 Deadlifts

REST 

WOD 2

8 min AMRAP 

8 MB clean and jerk slam 

20 Hanging single leg high knees