Wednesday, July 13, 2016


Anderson Front Squat 1 RM (Make sure your hips are at parallel or below)

2 rounds:
1a) 10 per leg stationary lateral lunges
1b) 50 heavy band standing crunches

4 x 500 m row

*Rest 2:1 Between efforts
*Score is all 4 times

Tip of the Day
Dear cherry pickers, a local competition that a lot of you are competing in just announced the first WOD as a 5k run.  If you are a chronic skipper of running and rowing WODs,  you're missing out on your opportunity to improve your cardio, which is one of our 10 general physical skills.