Hey Gang!

Sundays are always rest days. Enjoy time with your friends and family today. Just because the WOD is a rest day, still have an active day. Take a walk with your significant other, grab a football and head out with your buddies. Have a great day!

Also, I forgot to post yesterday’s WOD.

I like to make Saturdays long cardio days. The WOD for 7/11/2015 is:

AM/Base:
100 push-ups
30 dips
5 x 7.5# wrist rollers–both directions
10 pull-ups

Main workout:
1 hour of your favorite cardio–like the erg, a run, a fitness paced bike ride, or treadmill.

Post your distance.

Coach Charlie