WOD For July 21

Metcon (AMRAP - Rounds and Reps)

AMRAP12
5 Burpee Box Jumps
10 Slamballs 35/25
20 Lunges with Slamball (10/leg, any way you wanna do them)

        

Metcon (No Measure)

'Smooth Criminal' Core Work
Hold a tall plank (arms straight, wrists under shoulders) until song finishes, every time you hear "Annie", do a push up!

        

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