Thursday, June 13th

Step out of your comfort zone

Warmup: 10!

Calorie Row

Reverse Hypers

Ring Rows

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Super Set x 3 Rounds ~ Not For Time

A - Banded Back Squat x 6

B - OLY Bar Hip Thrusts x 8

C - OLY Bar Land Mines x 10

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WOD: Teams of 3 Athletes ~ 30 Minute CAP!

200 Calories on Bike then,

3 Rounds of

50 Shoulder to Over-head

100 Walking Lunges

200 Double Unders

Round 1 use: 135/95#

Round 2 use: 155/105#

Round 3 use: 185/115#

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Endurance: Meet at ECC @ 530 am

Team bike ride with Woody