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Pre-Wod:
Dynamic Group Warm-Up

10 min AMRAP:
30 Dubz
5 Strict C2B
5 Overhead Squat 45/35-lb
10 WallBall
30 Second L-Sit (Max 2 attempts)

Workout of the day for Monday, July 3rd, 2015:

3 Minute AMRAP:
Row for Calories, Or 800M Run*

Rest 2 Minutes

5 Minute AMRAP:
Overhead Squat 3 Reps @ 75% 1RM
7 Burpee Box Jump Over

Rest 5 Minutes

3 Minute AMRAP:
Row for Calories

Rest 2 Minutes

5 Minute AMRAP:
Overhead Squat 3 Reps @ 75% 1RM
7 Burpee Box Jump Over

3 Minute AMRAP:
Row for Calories

*Scale the run distance if run takes longer than 3 & 1/2 Minutes.

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