Thursday, July 9, 2015

photo(959)We have our gym record-holding rower back in action! Love having you, Koa! This guy is a natural athlete and one of the nicest people we know.

070915 WOD

A. Every 3:00 for 12:00

Run 200 meters

30 double-unders or 60 singles

15 v-ups

B. Five rounds of:

1:00 ME ball slams (30/20)

0:30 ME wall balls (20/14) to 10′ target

0:30 Rest

>> On-Ramp

Coaches will offer modifications

C. Mobility

1. Couch stretch with resistance band and box

2:00 / side

2. Scap smash with lacrosse ball

2:00 / side