WOD – 7-3-16

 

 

 

 

 

No classes Monday, July 4th. Everyone have a safe holiday!IMG_1955

 

WARM-UP
500m row – rest 2 min – 250m row
10 air squats
5 light/med/heavy wallballs
review movements

SWOLE CITY
3 Sets (build in weight each set)
10 Barbell Bent Rows
10 Front Rack Lunges
rest 3 min
then:
Tabata Hollow Holds (8 rounds of :20 on and :10 off)

WOD
3 Rounds
10 Push up Burpees over row
15 Cal Row
20 UB WallBalls
rest 2 min after each rd