WOD for Wednesday, Jul 11, 2018

Conditioning 11-07-2018

For total time:
50-40-30-20-10
USA Swing (24/16kg)
Walking Lunges (BW)
Abmat Sit-ups
Double Unders
Rest 60s after each completed round.

-30:00 Cap

Extra Credit 11-07-2018

Accumulate:
5:00 of Foam Rolling or Self-Massage Work
+
150 Banded Pushdowns

Open Gym

Make a note of your achievements in 'Open Gym'

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