Tuesday, August 4
WOD
Happy Birthday Joe Bonfiglio!
Warm-up:
7:00 AMRAP
7 Reps each of:
Calorie Row
Floor Slides
Up/Down Dog
Single Arm DB Push Press
Diamond Push-up
Reverse Snow Angels
Dips
WOD:
A) Every 1:30 for 7:30 (5 sets)
6-8 DB Z-Press (40/30#)
16 DB Renegade Row (40/30#)
B) For Time:
21/18 Calorie Row
3-6-9-12-15 Dips (2-for-1 pushup)
12:00 Cap
Home WOD:
A) Every 1:30 for 7:30 (5 sets)
6-8 Pike pushup
16 Bent over row with water jug or odd object
B) For Time:
200m Run
6-12-18-24-30 Pushup
Mobility:
1:00 Archer
1:00 Eagle
