201102 - “Ride to the Beach”
Warm up:
Cardio
Dynamic Shoulders/Posterior
Dry Run
WOD: 7 Rounds for time/30min CAP
Rx:
21 Push-ups
15/12 Cal Bike
9 Burpee Sandbag Over Box
Scaled:
21 Incline Push-ups
15/12 Cal Row
9 Burpee Sandbag Over Rower
Sport:
Wear a 20/14lb Vest
Mobility:
Spine Roll
Ham Pole