WOD, 10 Jul

Warm-up
100 Double-Unders/50 Attempts/200 Singles, Dynamic Stretches

Strength Work
Front Squat
5set x 2reps 85%

TEAM WOD
For Time:
400 meter KB Farmer Carry, #53/35
Tm Mbr 1&2: 4 Rope Climbs (ea Tm Mbr must complete 2 rope climbs)
Tm Mbr 3&4: 25 Tire Flips (Tm Mbrs must flip tire together)
Switch, then:
Tm Mbr 3&4: 4 Rope Climbs (ea Tm Mbr must complete 2 rope climbs)
Tm Mbr 1&2: 25 Tire Flips (Tm Mbrs must flip tire together)
Then:
400 meter Med Ball Run, #20/14
(*No work can begin until all members have completed the Farmer Carry)
(**The clock stops when all member have completed the Med Ball Run)