Member Monday
July 10, 2017
7.12.17. WOD
July 11, 2017

7.11.17. WOD

Every 5:00 x 4 Sets:
Run 400 Meters
15 KBS (53/35)
12 Pull-ups

Rx+:(C2B Pull-ups)
L2: (45/30) (BA Pull-ups)
L1: (35/25) (200m runs) (Ring Rows)
– Alternate Scaling 400m Run = 400m Row


3 Rounds (not for time):
1a) DB Single Leg RDLs x 8 ea. Rest 30s.
1b) DB Hammer Curls x 10. Rest 30s.
1c) Weighted Plank 45 sec. Rest 30s.


Extra Credit:
Lax Ball on calves x 60s each
Foam Roll IT Bands x 10 passes each

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