Today our July Challenge bumps up to 4 total stair runs.  These do not need to be completed all at once. you can do 2 for warm up and 2 for cool down or all at once.  Your choice!

CFCody WOD 1.  Conditioning 3 Rounds: 100 meter sprint (mailbox) 9 Thrusters, 115/85 12 Overhead walking lunges 25/45 plate 15 Box Jumps 20/24 1 min rest b/w rounds *this is a sprint...go hard, recover and go hard again. 2.  Midline 3 rounds NOT FOR TIME 20 Med Ball Sit ups 10 strict Toes 2 Bar/Knees 2 elbows 5 strict/kipping HSPU Comp WOD 1.  Strength EMOMx6: 2 Squat Snatches (75%) Rest 2:00 EMOMx6: 2 Squat Clean & Jerks (75%) 2.  Conditioning 3 Rounds: 100 meter sprint 9 Thrusters, 115/85 12 Over head walking lunges 25/45 plate 15 Box Jumps 20/24 1 min rest b/w rounds 3.  Midline 3 rounds NOT FOR TIME 20 Med Ball Sit ups 10 strict Toes 2 Bar/Knees 2 elbows 5 strict/kipping HSPU