Happy 4th of July!
One Community Workout at 9 am! Everyone is welcome ~ including family and friends
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Happy 4th of July!
One Community Workout at 9 am! Everyone is welcome ~ including family and friends
Warmup: 20 minutes of
20 jumping jacks
10 pushups
10 ring rows
10 jumping lunges
10 meter jump rope run
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WOD: 30 minute AMRAP
run 1 mile then with time remaining
500 meter row or ski erg sprints
*with 2 minute rest between each set
Warmup: 3 Rounds of:
5 hip thrusts,
10 kb russian twists,
10 kb goblet squats,
20 meter ovehead single kb carry
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Strength: OHS 6x3
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WOD: 20 Min AMRAP of:
10 Push Press 115/75,
10 KBS 55/35#,
10 Box Jumps 24/20"