Tuesday, July 7th

Warmup: 3 Rounds ~ Not for Time:

Single Arm DB Press x 10 (5 each side),

DB Round the world x 10 (5 each direction),

10 Pushups

10 Lateral Bench step overs

10 Calorie Ski Erg

+++++++++++++++++++++

WOD: For Time

Row 1 mile

Run 2 miles

Assault Bike 3 miles