Saturday, July 10th, 2021

Coach led warm up

Banded floor mobility 

WOD 

On a 15-minute running clock, for max reps:

5 rounds of:

:20 seconds of pull-ups, 10 seconds of rest

:20 seconds of push-ups, 10 seconds of rest

Then, 

5 rounds of:

:20 sec squats, :10 rest

:20 sec GHD or weighted sit-ups (30/20), :10 rest

Then, 

5 rounds of: 

:20 sec rowing, :10 rest 

:20 sec double-unders, :10 rest

• challenge: wear a vest, or Saran wrap a medball to belly (Derek)

Post total reps completed to Wodify and whiteboard