SATURYAY July 23rd
8am Boot Camp
830am EWOD
930am Community WOD
SATURYAY IS OUR COMMUNITY BOAT CRUISE!! Still time to join if you would like, we hate for our members to miss this incredible night out. 6:45pm at Pickering Wharf. Just reach out to Brandi to RSvP.
EWOD
40 Min Cap
4 RFT
10 DB Renegade rows (50/35) (35/25)
300m run
10 DB hang clean n jerk
300m row erg
10 DB bicep curl, to shoulder press, to tricep extension (two hands on one DB)
300m run
10 DB devil’s press
300m row erg
**Single dumbbell for all movements 5 per side for 10 total reps
Community WOD
3RFT 35min Cap
– partner 400m run with med ball (share ball)
– 30 wall balls
– 20 cal row each
– 30 partner MB sit ups
-40 MB Elevated Push ups
