7/15/15

Warm Up: Row 500 then 3 Rounds of…

10 Ball Slams

10 Dips

Mobility

Skill: 3 Rounds of…

10-12 Strict Pull Ups

WOD: Hectors B-Day WOD!

2 minute AMRAP performed 7 times with a 30 second rest in between

15 KB Swings 55/35

36 Double Unders or 72 Singles

* Each completed set of movement counts as 1 point*

**ex. 15 completed KB swings is 1 point, 36 completed double unders is 2 points, the next set of 15 KB swings is 3 points, etc. until 2 mins is up then rest 30 seconds before the next 2 minute AMRAP**