Warm Up:

Three sets of:
Row x 200m
Single-Arm Kettlebell Front Rack Carry x 100ft per side

  • Two sets of:
  • Kip Swing x 10 reps
  • Downdog to Push-Up x 8 reps
  • Kettlebell Swing x 6 reps

No lift today: Long Workout

WOD – Fitness and Performance

800 Meter Run

immediately followed by…10 Rounds

8 Dumbbell Hang “Clusters” (50/35) (35/25) (Bad knees – take out the squat)
8 Burpees
8 Strict Pull-Ups (Ring Rows)

immediately followed by…

  • 800 Meter Run 

Alternates Row 1000/800 Assault 60/48 Echo 48/38

2 Comments

  1. Andrew – 33.13 – 8 rounds – Row
    Auraya – 35:15 – 9 rounds – Row/Run
    Patty – 35.15 Row/Run (20 DB)

  2. This was posted on wrong day. This is the scores for July 9
    Chris 9:55 #75 C&J
    Patty 85lb – fitness 9:35 #53lb
    Auraya – #55 c&j – fitness 11:09 #35
    Bryant – 85 c&j – fitness 12:20 #53

Comments are closed.