7-31

Buy in(5-1)
bear complex

W.O.D.(Crosstown throwdown 2015 #1)
we will explain it at the gym!
good luck everybody!

cash out
hammy stretch
hip stretch
roll/stretch


7-30

Buy in(2rounds)
20-halos(10l+10R)
20-around the worlds(10L10R)
20-jumping jacks

W.O.D.(16 min. Emom)
1st-bar hang(try to stay on as long as you can every round)
2nd-15 dips
3rd-wall sits
4th-100m run

cash out
100m-farmers or pinch carry
rotator exercises
roll/stretch


7-29

Buy in(2rounds)
10m-lunge
10m-inch worm
10m-broad jump

skill/strength
(6min.E2mom) 5-strict presses

W.O.D. (3rounds)
10-OHS 95/65
400m-run
20-sit ups

cash out
200m-walk
3-arm bar stretches each arm(hold for a 5 count)
roll/stretch


7-28

Buy in(2rounds)
5-wall squats
10-push ups
30-singles

W.O.D(16 min. Emom)
1st-45sec. superman hold
2nd-45sec. row
3rd-45sec. jumping rope
4th-45sec. kb pull aparts

cash out
1min.-couch stretch
roll/stretch


7-27

Buy in(2 rounds)
10-kang squats
10-burpees
20-bar touches

skill/strength(6min. E2mom)
8-back squats

W.O.D.(10min. AMRAP)
15-T2B
15-box jumps 24/20

cash out
100m-farmers carry
hammy stretch
roll/stretch


7-24

Buy in
5-1 bear complex

W.O.D(bear complex)
7 times through without letting go of the bar.(I will explain in more detail at the gym)

cash out
1-min.couch stretch
roll/stretch


7-23

Buy in(2rounds)
5-wall squats
10-push ups
20-jumping jacks

W.O.D.(2rounds)
3min.-plank(hold as long as you can.)
3min.-row
3min.-sit ups(rest as needed)

cash out
hammy strerch
roll/stretch


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