23 July

Training Session (7a)

A. Back Squats; 5x4
*225/255/275/305/305/305

B. Class WOD

IN A TEAM OF 3 OR 4 100/75 CAL ROW *EACH PERSON NEEDS TO RUN A 400M RUN BEFORE MOVING ON TO NEXT MOVEMENT. 100/60 CAL BIKE 400M RUN AS A TEAM (1ST PERSON CAN BEGIN WORKING AS SOON AS IN FROM THE RUN) 10-8-6-4-2 HEAVY SLAMBALLS U/B LADDER P1 COMPLETES 10 - P2 COMPLETES 10 - P3 COMPLETES 10 P1 COMPLETES 8, P2 COMPLETES 8 ETC. ETC. FINSIHES WITH 2-2-2 10-8-6-4-2 T2B LADDER *SUB BURPEES TO TARGET IF NO T2B 400M RUN AS A TEAM 100/60 CAL BIKE (1ST PERSON CAN BEGIN WORKING AS SOON AS IN FROM THE RUN) 100/75 CAL ROW *EACH PERSON NEEDS TO RUN A 400M RUN BEFORE MOVING WORKOUT ENDS. *25:45 (Milt/Jeffrey) 1. IF A TEAM OF 4, MAKE 2 PEOPLE RUN TOGETHER LAST. THEY CAN SHARE THE C&J WORK HOWEVER DESIRED. 2. BIKE BEGINS AS SOON AS 100/80 CAL ROW IS COMPLETE AND ALL 3 RUNS HAVE BEEN COMPLETED.