Thursday, July 7, 2016

IMG_4857“Don’t judge each day by the harvest you reap but by the seeds that you plant.” —Robert Louis Stevenson

070716 WOD

A. Every 3:00 for 9:00

Run 200 meters

30 Russian twists

20 hollow rocks

B. 5:00 AMRAP

10-calorie row

15 wall balls (20/14) to 10′ target

2:30 rest

5:00 AMRAP

15 Russian kettlebell swings (70/53)

10 push-ups

2:30 rest

5:00 AMRAP

30 double-unders

15 sit-ups

>> On-Ramp

Coaches will offer modifications for each movement

C. Mobility

1. Pec smash with lacrosse ball (1:00 / side)

2. Calf smash with kettlebell handle (1:00 / side)