WOD

Workout of the Day and Specialty Class Programming

Monday, July 8, 2019

“Death by…”

Set 1: Cal Row - Start at 2 then add 2 Cals per minute

Set 2: Wall Ball Shots at 20/14# - Start at 2 then +2 Reps per minute

Set 3: KB Swing 24/16kg - Start at 2 then +2 Reps each minute

Inspired by www.crossfitbigd.com

ENDURANCE

500m Row

2x1000m Row

500m Row

*Rest 1/2

CORE ENDURANCE

Core Work +

AMRAP in 15:

6 Man Makers

12 Box Jumps

20 Walking Lunges