Friday July 16

Conditioning (15-23 mins)
“The Spins”
For Time:
30/24 Cal Assault bike
100 Double Unders
30 Kipping HSPU
100 Double Unders
30/24 Cal Assault Bike
*on the minute including 0:00….6 alt Db Snatch
(50/35)
Body Armor
2-3 giant sets:
10 superman holds
15 weighted superman holds
20 banded good mornings
25 GHD Sit-ups
:30s Front squat hold w/barbell (bottom)

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD