WOD – Sunday 7/14

9 min EMOM
1. 10/8 cals AB
2. 10/8 cals row
3. Static stretch – spiderman, pigeon, child’s

Quick mobility session

“Ghost Protocol”
In teams of 3
36 min EMOM
1. Cals row
2. Cals bike
3. Rest
This can be pushed as hard as you want, or be used as a more active recovery day. Grab a group that has the same intentions and get after this one, or don’t. Up to you and your team.

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