WOD-
10 Rounds for time of:
10 Calories on the rower, bike, or ski erg
9 Ab mat sit ups
8 Box jump overs 24″(20″)
7 Pull ups, 4 Bar muscle ups or 3 Ring muscle ups *
*Athletes choice
Rest 1:00 between rounds.
Score is total time including rest
After party:
Crossover Symmetry Recovery Protocol
Then,
3 – 5 Sets of
10 Dumbbell bench press
10 Bent over dumbbell flys
Do the recovery protocol then the dumbbell work!
SPRINT-
For Time:
60 Cal Row
50 Push Press
40 Wall Balls
30 Push Ups
20 Russian Sit Ups
10 Burpees
*We are going to post Sprint workouts for the remainder of the week in case anyone wants to come in and do them during the 5:30 pm time slot or open gym.
