August 5, 2016

It’s here y’all! If you’ve been avoiding the gym in the afternoons/evenings due to how hot the gym gets, fear no more! The swamp cool is here and will be up and running shortly!

(WOD)

FOR TIME:

1000m Row

100 Pushups

750m Row

75 Pushups

500m Row

50 Pushups

(SUPPLEMENTAL)

EMOM UNTIL FAILURE:

Hang Snatch

*Start at 95/65 and build 10# each minute

(BURN)

AMRAP 6 MIN:

10 Banded Squats

10 Banded Side-Steps (to the right, then to the left…dance!)

150m Run (forward facing)

150m Backpedal

…Rest 2 min. Repeat x 2, then:

AMRAP 6 MIN:

10 Medball Cleans

10 KB Swings

10 Cal Assault Bike

(x1 set only)