Thursday July 6th

Endurance WOD:

Every 4 min for 40 min:
1, Buy in: 30/22 Cal Optional Erg
Then max Rounds:
6/6 SA Kettlebell Hang Cleans 24/16 kg (L1=16/12 kg)
15 Sec Hollow Hold

2, Buy in: 30 Box Step Overs 24/20 inch
Then max Rounds:
20 Crossovers
20 Plate Russian Twists 15/10 kg

Tri Erg WOD:

Every 4 min for 36 min:
1, Buy in: 40/30 Cal Ski
Then max Reps:
Box Step Overs 24/20 inch (Optional Weight)

2, Buy in: 40/30 Cal Bike Erg
Then max Reps:
Single Arm Kettlebell Hang Cleans 24/16 kg

3, Buy in: 40/30 Cal Row
Then max Reps:
Crossovers