30 Jun WOD- Wednesday, July 1

4th of July weekend Schedule:
Friday, July 3rd: 6:30am Lite N Tite, 7am, 8am and 12pm regular class only.
Saturday, July 4th: 9:30am and 10:30am regular class and 10:30am Mobility. No open gym
Sunday, July 5th: 9:30am and 10am regular class

Warm:

500m row w/o straps
at 25 s/m

joint circles:
-crosses
-ankles
-shoulders
20 hollow rocks

then,
500 m row w/ straps at 25 s/m

Benchmark Test: 2k Row for time

PLEASE WATCH THIS VIDEO: How to store the rower

Finisher: 3rds

External Rotator Cuff Exercies x15-20reps
GHD sit-ups x10-15 reps

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