10 Bird Dogs
WOD: Solo or Team “Eva” 75 Minute cap!
Either solo or in n teams of 2 to 4, break this up as you see fit. The whole team must run/row/bike together, but the work inside the room shall be done with only one working at a time! E.g. On a two person team, both run 400m. In a team of 4, all 4 run 200m together.
800m Run a/b) 1000m Row or 1.2mi AAB
30 KBS (2/1.5) a) 1.5/1.0 b) 1.0/.75
30 Pull-ups a) light bands b) heavy bands c) ring rows
We’ll scale this any way necessary to ensure you get the best workout for you! Just come out and be a part!!!
MOB: Roll Posterior Chain / IT Bands / Lats