WOD

5 July 13 warmup

3x 150 jump rope (or 50 double unders) with 30 second rest between each set
then
run 2x 200m 30 second rest between each
then
various static stretches of chest, arms, legs

5 Jul WOD

... 30 kb swings (m:50lb w:30lb)
30 dips
10 burpees
200m run

20 kb swings
20 dips
10 burpees
200m run

10 kb swings
10 dips
10 burpees
200m run

let's finish this week strong!