Mark your calendar! This Saturday, July 26th is Friends and Family WOD. If you know anybody interested in joining our community this is the day to bring them in.
Monday, July 28th begins the next Whole 30 Nutrition Challenge. $20 buy in and you need to take before and after pictures. Do it! Commit. It will change your life. Clean out that pantry, make a grocery list and get supplies. Get ready this weekend.
POOL WOD: 4 Rounds for time of:
50 yd sprint
1 Bottom Dive
25 yd back stroke
25 yd underwater
WOD: Weighted Pull up 3-3-3-2-2-1 then,
For time with a partner, each person completes:
50-40-30-20-10 calorie rounds on the rower.
One person rows while the other holds two KB in the rack position. Switch places when calories are reached. If the KB holder drops the bells, the rower must stop and perform burpees until the KB are back in the rack hold.