Sunday
July is HERO MONTH! Write your name on the back board and track your WOD's. 19 completed HERO WODS will EARN you a T-Shirt. Questions, ask a coach!!
Warm-up
Warm-up
2 minutes Rowing Running Biking
Over All Body Activation
5 mins Coaches Choice
Over All Body Activation
5 mins Coaches Choice
Metcon
Metcon (Weight)
10 Minute EMOM of: (Single or Team)
Odd: 7x BB Press (Single Team choice of lbs)
Even 7x DB Goblet squat (Single or Team choice of lbs)
Odd: 7x BB Press (Single Team choice of lbs)
Even 7x DB Goblet squat (Single or Team choice of lbs)
Metcon
Metcon (Time)
7 Rds each of: Single or Teams of 2. I Go You Go
5 Chin ups
7 Situps
10 Pushups
12 Lunge steps ( Forward-In place-Backwards athletes choice)
5 Chin ups
7 Situps
10 Pushups
12 Lunge steps ( Forward-In place-Backwards athletes choice)
Cool Down
Coaches choice
