Friday 6-30-23

4th of July is almost here! 

Warm Up:
Run or Row 800m
20 Walking Lunges 
10 Push Ups 
20 Sit Ups 

WOD:
OPEN GYM 
Make up a workout you missed this week... try the one below... or create your own! 

Practice some lifting... work on your strength, cardio, or gymnastics! 

Try This:
4 Rounds for time... or not 🙂 
15 Burpees 
Row 200m
20 KB Swings (53/35#)
Run 200m