Warm-Up:
Coach’s choice

WOD prep:
Prep and practice the movements

WOD:
25 Past 10
2 rounds for time 
25 Calorie row
25 Dumbbell snatches (35,25)
25 Walking lunges
25 Ab-mat sit-ups
25 Push-press (45,35)
25 Banded good mornings (Green)
25 Medball squats (20,14)
25 Burpees
25 Double unders or 50 single unders
25 Calorie bike

Option 2:
2 rounds for time 
20 Calorie row
20 Dumbbell snatches (30,20)
20 Walking lunges
20 Ab-mat sit-ups
20 Push-press (45,35)
20 Banded good mornings (Purple)
20 Medball squats (20,14)
20 Burpees
20 Double unders or 40 single unders
20 Calorie bike

Option 3:
2 rounds for time 
15 Calorie row
15 Dumbbell snatches (25,15)
15 Walking lunges
15 Ab-mat sit-ups
15 Push-press (35,15)
15 Banded good mornings (Black)
15 Medball squats (14,10)
15 Burpees
15 Double unders or 30 single unders
15 Calorie bike

Post WOD:
Agile 8

CFS Brief:
Day 9 WLC
Click here to register for The Whole Life Challenge! (After registration make sure to join the CrossFit Synergistics Team from your profile so we can all interact online.)
– Last Minute Registration $59 July 8 through July 23

Save the date:
JumpNrope Double Under clinic with Molly Metz, 5-time World Jump Rope Champion.
Saturday, September 2:30 pm to 4:45 pm.
Details and signup coming soon.  The clinic will be limited to 15 athletes. $65.