June 8 WOD

Hey folks been awhile since we've used the blog to post. I think Dylan just gets frustrated with technology and breaks it with his massive muscles.

Part 1
3 rounds
10 Pull ups
10 squats
10 Back extensions

Part 2
20 minutes of
1 their and back of the the bay (so run from one end and then back)
2 push ups
1 sit up/hanging knee raise/knee to elbow/toe to bar

Add 2 push ups and 1 sit up each round for example you will do the above then on round 2 you will do 1 their and back, 4 push ups, 2 sit ups, then you will do 1 their and back, 6 push ups, 3 sit ups.

If you want after, bridges 3 times max effort

Also remember zombies are a lot faster so run like these ones are chasing you!
World War Z