Monday, July 13, 2015

A big shout out to everyone that took on the 1/2 marathon row.  Everyone did an awesome job completing the 21,097m row.

Arm/Leg Swings
Row 500m
2 rounds of:
10 Wall Squats
10 DB Thrusters
15 Hanging Knee Raises

10:00 EMOM
Even: Plank Holds
Odd:  10, 15, or 20, etc Double Unders or Single Unders
Pick a DU/SU number based on your skill level and try to maintain it.

"Tommy Boy"
14:00 AMRAP of:
15 Plate Ground To Overhead (45/25)
25 Ab-mat Sit-Ups
35 Air Squats

DB Shoulder Press
3 Sets of 8-12 reps
(Use a challenging weight)

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