July 4th Schedule: 9AM WOD only!
Skills
12 mins of Rowing Technique Drills (on Wodify)
Conditioning
For Total Time (20 MIN CAP):
35 Wall Balls + 35 Calorie Row
REST 1:00
30 Wall Balls + 30 Calorie Row
REST 1:00
25 Wall Balls + 25 Calorie Row
REST 1:00
20 Wall Balls + 20 Calorie Row
REST 1:00
15 Wall Balls + 15 Calorie Row
Rx: 20/14 to 10’/9′ targets with FULL-DEPTH SQUATS
Cash-Out / Cool Down
4 Sets – rest as needed in between:
6-8 Single-Arm KB Row, each arm
20-30 sec Hollow Hold