WOD’s for Week of July 21st
Sunday @ CF Kingwood
Pose Running Drills
Hip Mobility
PVC Pass through / PVC Squat Drills
AMRAP 12
- 200M Run
- 10 PushUps
- 10 OHS
Warm Up
10– Inch Worms
25 – Jumping Jacks
REST ON MONDAY
Tues or Wed
Warm Up:
– 3 Min Run
– 10 Inch Worms
WOD #2
Task 4 Rds for Time
- 10 Burpees
- 12 SitUps
Rest on Thursday
Friday or Sat
WOD #3
Warm Up:
3 Min light jog
10 Burpees
WOD
AMRAP 10
10 Push Ups
15 Air Squats (No Weights)
Everyday Fitness & Movement 
R. Henry
5 rounds of AMRAP-12, and for WOD 2, my time was 7:05.
SA
WOD 2 — 10:40
WOD 3 — have not completed to date
WOD #3
8 rounds & 9 push-ups on 9/30/2013
Alaba O
WOD 2 – 7:33
WOD 3 – 8 + 14