July 7, 2017

Today’s WOD

A. Front squat – build to a 1RM, go every 2-3 min x 5 sets

+

20 min AMRAP

 

“Cindy”

5 Pull ups

10 Push ups

15 Air squats

 

Notes:

  • we have been hammering these movements, now pace it out for 20 minutes!

6pm Community WOD

Teams of 4 switching every 250 m on the row
15 km row
400 burpees
300 WB
200 KB swings
100 tire flips

Notes:

  • one person on rower, person 2 rest, person 3 – movement , person 4- rest. Cycle through

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