Tuesday July 31, 2018

Warm Up
:30 
Easy Row
Push Up to Down Dog

Medium Row
Active Spiderman

Fast Row
Air Squat

Mobility
Wrist Stretch
KB Ankle Stretch

Strength
KB Turkish Get Up
Build to a heavy 2 rep on each arm

WOD
3RFT
1,000m Row
200m Farmer Carry 50/35
100ft Walking lunge (body weight)

*If class is large, stagger start by 4 minutes