Monday July 26th

Warm up:

row 500m or run 400m

DROM

Russian Gym. WU day 1, 3 sets of 1st part, not 5,  and then the 3 sets of 2nd part

BIRTHDAY WOD:

celebrating Tiffany, Dave and Anna this month!!

15 burpees, jump to  ring dip, with a 3 count down

35 kbs

15 bupees to box jump

28 row for calories

15 burpees to pull ups ( step off a box if you need to)

38 ghd sit ups

15 inverted burpees