Thursday’s WOD 6-23-16

Group Warm Up
Skill
Tabata (8 rounds, 4mins)
:20 second hollow rock/ :10 superman hold
Metcon:
12-9-6
Muscle Ups
Burpee Box Jumps 24/20
L2- C2B/Regular Pull Ups, Dips, 20/16
L1- Ring Rows/Box Dips, Burpee Box Step Ups, 20/16
or…
Endurance Field Trip!!
Triple C Brewery
2900 Griffith St
Charlotte
Meet at 6:00, 1, 3, or 5 mile run options start at 6:30
Rain date TBD
For those who want to run at the gym:
1 mile run
5 min rest
1 mile run
5 min rest
1 mile run
rest at home