WOD – Sun, Jul 27
Warm Up (Checkmark)
1:00 Row
10 Air Squats
1:00 Bike
5 Inchworms
1:00 Ski
6 WGS (3 ea Side)
100 M Run
2 Rounds
Engine Flush 25 min Flow (Checkmark)
Every 5 Minutes for 5 Rounds
200 M Run
250 Row
0.5 KM Bike
200 M Ski
Cool Down (Checkmark)
Use this time to roll out and stretch those areas that are sore from a tough month of training, and congratulations to all of you that have given these Hero’s your all. Well done!!!
When finished rest until the 5:00 mark, then repeat. If need be, cut Meters and KM to allow yourself at least a minimum :30 seconds rest each round.