200731 - FYF!

QOTD - Weekend Plans?

WARM UP - 2 min. Row
Then.. 3 Rounds
2 Pull Ups
4 Push Ups
6 Squats
8 Sit Ups

MOBILIZE - Thread the Needle
Z Sit Switch with a Layover

COACH PREP - 4 of each movement

WOD -
(A: Competitor) / (B: Performance)
“PEDRO 66” - HERO WOD
(for the 5 fallen men of the combat rescue crew helicopter “Pedro 66”)
3 Rounds FOR TIME
(30 min CAP… again!)
22 calorie Row
22 Shoulder-to-Overheads (95/65 lb)
22 Pull-Ups
22 Back Squats (95/65 lb)
22 Sit-Ups
Class Cash-Out: 5 Push-Ups

(C: Fitness)
“PEDRO 66” - HERO WOD
(for the 5 fallen men of the combat rescue crew helicopter “Pedro 66”)
3 Rounds FOR TIME
(30 min CAP… again!)
22 calorie Row
22 Shoulder-to-Overheads (75/55)
22 Banded Pull-Ups OR Ring Rows
22 Back Squats (75/55)
22 Sit-Ups
Class Cash-Out: 5 Push-Ups