WODs for Monday, 7/11/16


WODs for Monday, 7/11/16


Shoulder Press Chest to Bar Pull ups

Met-Con: In teams of 3, complete as many rounds and reps as possible in 15 minutes of: 20 Calories of Rowing 10 Hang Power Clean As soon as the Concept 2 is available, the next teammate jumps on and starts his/her 20 cals.

Teams of 3  – one on the rower and 2 behind waiting.

Stretch: Full Body Stretching Series #3


7 rounds for time of: 7 Kettlebell Up & Overs (this is like a medicine ball sit-up – hold the kettlebell just below the handle and tap behind the head and bring the kettlebell up and over tapping it down in front of you between your feet). 14 Kettlebell Goblet Squats 21 Double Unders Rx: 55/35 Pack: 45/25 Puppies 30/15

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