600 at veterans memorial, 1200/530 classes at Erie basin marina observation deck
Warm up
3 RDS
5 four part squats
5 swimmers
10 moose antlers each side
10 hollow rocks
Foot drills
75-100′ each side
WOD
Every 4 minutes for 28 minutes
10 situp and press with DB
20 lawnmower rows total
30 DB pull throughs
40 hops over db