Wednesday July 31

FIT

WOD

30 - 20 - 10
200m Run
Wall Balls
Box Jumps

--Rest 1:00--

21 - 15 - 9
Calories
Push Press

--Rest 1:00--

15 - 12 - 9
Pull Ups
D Ball Over Shoulder

D - Choose, Seated/Banded Pull ups
F - 75/55, 100/70
P - 95/65, 150/100, C2B

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BURN

SWEAT

EMOM 16
Min 1) 10 Calorie Bike
Min 2) 10 Cyclist Squats + Max Cossack Squats
Min 3) Max Farmers Carry
Min 4) Rest

STRENGTH

4 SETS:
12 Supinated Bent Over Rows
12 Upright Rows