Wednesday:

Workout:

Sit & Row
EMOM, 16 Minutes :40/:20 (switch every min, and use :20 to get ready for next round)
• Odd: As many meter as possible in :40
• Even: plank :40

&

16 min AMRAP

Run & crawl:

-1 lap around the building (800m run)

– Complete crawl course—I’ll draw this out, and will have cones to crawl to with different crawls throughout

– Stop sign run & repeat crawl course

– Ralph Mcgill run & repeat crawl course