Thursday July 5th

A- Rope climb Tech work

B- 21-15-9 Ring Rows                                               

3-2-1 rope climbs-

C- 4 rounds                                    

25ft OH walking Lunge 95/65                           

10 burpees over bar 25ft OH walking Lunge                                                

10 pull ups C-C2B

Endurance WOD 
Run WU.
4 X 100m strides with walk back recovery
5 X 800m negatives  - 3 min recovery between each