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