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6-26-22 Sunday Funday (8:30 MHD / 9:00 Salem)

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SOD- 15 minutes to get 4 sets of:

7/leg Back racked plate deficit lunges

15 Double DB bicep curls

15 GHD sit ups OR Ab Wheel/Erg seat rollouts

1:00 rest

WOD #1- 5 RFT (18:00 cap)

8 Double DB squat cleans

8 Burpees

40 Dubs (40 Penguin hops OR 70 singles)

WOD #2-With a partner

Accumulate 3,000 meters on the rower while:

Partner 1-Rows

Partner 2-Wall Balls

*Switch as desired until 3k is reached

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