We will be closed on Monday July 1st. Regular hours will resume Tuesday July 2nd.

 

A.
Complete the strength portion from Tuesday or Wednesday if you missed it…

Or…

Four rounds, not for time, of:
1-3 Muscle-ups
Rest 60 seconds
120m Waiter’s Walk (60m right arm, 60m left arm)
Rest 60 seconds
Hollow Hold, 30 seconds
Rest 60 seconds

B.
Complete the conditioning portion from Wednesday if you missed it…

Or…

Two rounds of:
Row 3000m at 5000m PR pace +10 seconds
Rest 3 minutes

C.
Five minutes of:
Static Stretching or Tissue Work (time permitting)

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