July 6,2018
wod: for time
every 4 minutes run 200 m
50 wallballs 20/14
50 alternating split jerks 115/75
50 front rack lunges 115/75
50 kB swings 53/35
10 rope climbs
start the workout with the run.
Post wod:
30 leg raises to L position hanging from bar
- slower and more controlled the better