July 14: Today we Run! (Or Row or Bike) LOL

Warm Up:

3x

10 High Knees

10 Arm Circles

10 Butt Kickers

10 PVC Press

10 Frankenstein

WOD:

For Time

Gym Crew

5 Rounds

300/200/100 M Run/Row or 15/10/5 Cal Bike

6/4/2 DB Single arm Shoulder to Overhead (3 right,3 Left, 2,2,1,1)

L1- 35/25, L2- 45/35, L3- 55/45

At Home Crew

5 Rounds

300/200/100 M Run or 30/20/10 Weighted March

6/4/2 Hand Stand Push Ups or 9/6/3 Push Ups