General Fitness Friday 7-25-14

Prep Work
50′ Inchworm pushup
2X10 Partner assisted power swings
2X30 Side Plank
2X10 Jump stars

WOD
For time
500M Row
20 Burpees
20 American Swings 53/35
20 Burpees
800M Run
Try and find a challenging pace for the entire workout. Even the 5AM will push the pace on this one.

ACC Work
LVL One
5X3 Strict chin ups

LVL Two
5X2 Muscle up or muscle up transition

Cool Down
Mobility
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