We will be running this week. Please make an effort to clean off your shoes when entering the building.
Warm-up:
Jog the box 5 min. w/footwork
Dynamic Stretch
5 Sprints
Strength:
Back Squat
20/80%-55#
WOD: O2 WHERE RU
For Time:
50/40 Calorie Row (Damper set on 10)
400m. Run
50/40 Calorie Row (Damper set on 5)
400m Run
50/40 Calorie Row (Damper set on 1)
400m Run
Icing:
Ring Dips and Ring Swings