7/2/15 Thursday

We will have normal classes Friday July 3rd. Saturday July 4th we will only be having a 9am class…no 10am class.

Performance

A1. Standing banded T’s; 10 x 3 sets, rest 30

A2. Standing banded W’s; 10 x 3 sets, rest 30

A3. Standing banded Y’s; 10 x 3 sets, rest 30

 

B1. L-Sit or L-Sit Progression; accumulate 45sec x 3, rest 30

B2. Dip Holds; accumulate 30sec x 3 sets, rest 30

 

C. 2-Person Version

In teams of two complete 5 sets each of:

Row 250 Meters

10 Burpee Box Jump-Overs (24″/20″)

*As soon as the Concept 2 is available, the next person may start rowing. Goal is for both partners to finish their 5 sets as quickly as possible.

 

-Or-

 

1-Person Version

Every 3 minutes, for 15 minutes (5 sets):

Row 250 Meters

10 Burpee Box Jump-Overs (24″/20″)

 

Competition

Wod will be posted at gym