July 11, 2018
WORKOUT

WOD: “Weird”
Every 90 seconds, for 30 minutes (5 sets of each):
Station 1 – 20 Double-Unders + 10 Deadlifts (275/185 lbs)
Station 2 – 15/10 Calories of Assault Bike or 250/200 Meters of Rowing
Station 3 – 12 Burpee Box Jump-Overs (24″/20″)
Station 4 – 200 Meter Run

Accessory:
Three sets of:
Weighted Stationary Dips x 10-12 reps @ 20X1
Rest 60 seconds
Supinated-Grip Bent-Over Barbell Row x 8 reps @ 2111
Rest 60 seconds