19 June 2020
Warm-up: Eastside Lap, then, 3 Rounds, Bear Crawl from Turf to Rig, Lunge Back, 10 Push-ups (Estimated 14 minutes)
Strength: Bench Press: 9-7-5-3: Increase weight slightly from last week on all sets. (Estimated 15 minutes)
Stamina: 5 Rounds, not for time: 20x Dip, 10x supine ring row with 1 sec. Hold at top, 100m Double arm KB Front rack carry.
WOD: Cardio Blast Friday!!!!
4 Rounds (Start staggered so all equipment can be shared, please set up Bikes and Ski Ergs on Turf):
15 Calorie Row / Ski
15 Calorie Bike (alternate bikes so we can share!)
Run Block or 150 Double Unders
Rest, record Fastest and Slowest Round!
Cool Down: 5 Sets: 10 Hollow Rocks, Rest Between Sets