6/14/16 – "The Fox"

Group Warm up 

Group Mobility 

Strength 

Every 2 minutes, for 12 minutes: 1 push press + 1 push jerk + 1 split jerk. Build to a heavy set for the day. 

WOD (Workout of the day)

"The FOX"

1 mile max effort run: 10 minute time cap. If you finish before the ten minutes, note your time and rest until the ten minute mark. 

-Then- 

4:00 AMRAP 

5 Deadlifts (225/155) RX+ 315/215 

30 Double under 

Rest 1:30 

-Then- 

4:00 AMRAP 

10 Push press (75/55)

10 pull ups (RX+ 3 muscle ups) 

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