9.28.20 Workout of The Day

Happy10th Birthday to Colton Byrd aka “Little Byrd.” What a great family right here ❤️.

Box Brief
Never Miss A Monday

Barbell
Conditioning
10 rounds
15 Wall Balls(20/14)
200 m run

Midline
3 sets
30 abmat sit-ups
20 Hollow Rocks
10 Y-T-W scap builders

Interval
Conditioning
1 round
50/40 calorie row
40 step back lunges (70/53)
40 Russian “eye level” KBS

2 rounds
25/20 calorie row
20 step back lunges
20 Russian KBS

4 rounds
13/10 calorie row
10 step back lunges
10 Russian KBS

-This wod was last Thursday’s CrossFit New England WOD.-
-Run substitutions will be listed on whiteboard.-