Wednesday, July 5th

Warmup: 3 Rounds ~ not for Time: row,

bike or ski for 10 calories,

Alternating Quadaped x 10,

Side plank hold x 30 seconds (each side), banded good mornings x 10.

WOD: Row, Bike or Ski 3 minutes then,

10! of

toes to rings or Toes to wall,

burpees with 50 meter single KB Farmers carry after each round

Joe Kusnitz