Sunday, July 22

:30 Row/Bike :30 Active Spiderman :30 Row/Bike :30 Push-Up Down Dog :30 Row/Bike :30 Plank Hold Then... 3 rounds 10 PVC Pass Thru 5 Burpees

Metcon (Time)

For Time: 250m Row 40 Dumbbell Snatches (Alternating) 30 Burpees 20 Pull-Ups 500m Row 20 Pull-Ups 30 Burpees 40 Dumbbell Snatches (Althernating) 250m Row

If no rowers are available, you can either: wait for a rower, bike DOUBLE the amont of distance, or HALF the amount of double unders, or SAME amount of single skips.

Metcon (No Measure)

4 Rounds For Quality: 10 Seated Dumbbell Press 10 Banded Good Mornings Max Plank Hold

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