WoD for June 27th, 2016

Group: 3 in 3
In Place lunge
Inch Worm w/Push Up
Russian Twists

MOB: Wrists and Shoulders

Strength: 15’ to complete 3 x 5 of 70-75% of 1RM Front Squat

WoD: 4 RFT

500m Row
15 Ring Push-ups a) HR Push ups b) Push of your choice
10 OH Lunge (45/25) a) 35/15 b) 25/10

Coach’s Notes: Each of these movements is just short enough to consider doing unbroken as you’ll be moving to different muscle and energy systems. You may want to go for it and try to catch your breath while rowing!

MOB: Roll Posterior and Quads / Lax Glutes and Pecs

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