July 10, 2017

Strength:
1RM Box Squat

WOD:
“Rook”
For Time:
100 Push Ups
75 Kettlebell Swings 70/53lbs
50 Med Ball Sit Ups 20/14
25 Bar Muscle Ups
Time Cap 20 Minutes

Mobility:
Forearm Smash 1 min/side