Saturday & Sunday, July 6th & 7th

Super Saturday

For time:

500 meter row then,

24-21-18-15-12-9-6-3:

KBS 55/35#,

Pull ups

with 20 DU's Between each round,

then

500 meter row

======================

Sunday

Sunday Funday @ 8 am ~ Everyone is Welcome!

Open Gym @ 9 am

Joe Kusnitz
Friday, July 5th

Warmup: 2 rounds of:

200 meter run,

20 Double Unders

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

WOD: OTM x 40 Minutes:

Minute 1 - Plank Hold ~ 30 seconds,

Minute 2 - Seated DB Press x 8,

Minute 3 - DB Lateral Raises,

Minute 4 - Clapping Pushups x 8,

Minute 5 - Burpees x 8

Joe Kusnitz