WOD
BUY IN: 100 Bicycles
16 min AMRAP
1 PENDLAY Rows (145/105)
2 Shrugs (145/105)
3 Back Squats (145/105)
4 Machine cals
CASH OUT: 100 Jack Knives
ROWVEMBER
8x250m Rows w/ 1 min rest between
BOOTY/AB WORKOUT
5 mins poppers (30 total)
2 mins Mountain Climbers
2 mins Alt. Knees to Elbows
2 min plank
HAPPY BIRTHDAY Kari, 7/24/87, age 34 Birthday WOD - 34 Min Time cap 34 Tire Flips 34 Leg Overs 34 Sprawl Burpees 34 Jack Knives 34 Back Squats 34 Dying Bugs 34 Back loaded Lunges 34 Hollow Rocks THEN,
60-Day Challenge —-CHECK IT OUT!!! Skill 2 Rounds of 25 Bicycles/25 Crunches WOD 27 min AMRAP 5 pull Complexes (65/95) *Pendlay Row *Bent over Row *Shrug *Power Snatch 7 Hand Stand Push ups 9 Floor Be
Coming up: August 5 - Ringer Run August 1 - 60-Day Challenge July 27 - Box closed for the day SKILL Max pull up hang hold - 3x WOD 3 Rounds min 2 min station Row Alt Dumbell Snatches Bike Dumbell Cle