Workout of the Day – July 7th

– COACHES SUGGESTED WARM UP –
2 mins Row
Then 4 min AMRAP
100m Row
10 Push-ups
10 Shoulder Taps

Then 4 min AMRAP
100m Row
10 Kipping Swings
3 Burpees

– WORKOUT OF THE DAY –
For Time:
250 Meter Row,
9 Ring Dips
9 Burpees
9 Toes to Bar
250 Meter Row
15 Ring Dips
15 Burpees
15 Toes to Bar
250 Meter Row
21 Ring Dips
21 Burpees
21 Toes to Bar