7.2.18

**We will be holding 1 class at 8:00a.m. on the 4th**

Sprint work
Run, Bike or Row
Warm-up with 400 meters/25-30 calories
3X
200m’s/15-20 Calories with a 30 sec rest between efforts
then 90 sec rest
1X
400m/25-30 calories

Wod
18 Min AMRAP
150m Sled Pull 45/35
12 Bench Press 115/80
24 Air Squat
36 Sit-up
*CC-155/105 Bench*

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