Thursday July 23rd

Motor Day

Warm up- 5 Minutes of Run, Bike, Row

Wod 1-
15 Minutes
20 Cal on a bike or Rower
30 Air squats
Run 200m

Rest 5 Minutes- Clean your machine

Wod 2
15 Minutes
20 Cal Row or bike
100m Farmer carry 70/50
10 Push ups

Rest 2 Minutes
800m max effort run

*whatever machine you use for wod 1 switch to a different machine for wod 2