Wednesday, June 19th

Brandon can fly!

Brandon can fly!

Warmup: 10 minutes of

1 dumpster dash

2 forward rolls

3 box step ups 

4 kbs

+++++++++++++++++++

Super Set X 3 Rounds ~ Not for Time

A - Snatch Grip Deadlift x 4

B - Lateral Plate Jumps x 12

C - Front Rack Reverse Lung x 6 (on each leg)

++++++++++++++++++++++++++++++++++++++

WOD: 12 Minute AMRAP

5 Bar Muscle Ups

10 Power Cleans 135/95#

15 Wall Balls 20/14#

Joe Kusnitz