WOD Thu Aug 12 - Bring-A-Friend-Day!

Work

Every 4 Minutes x 3 Rounds:

200-400m Run / 600-1200m Echo Bike
8-16 Single/Double Dumbbell Squats @ 50/35

REST 4 Minutes

Every 4 Minutes x 3 Rounds:

200-400m Run / 600-1200m Echo Bike
8-16 Burpees Over Dumbbell

Home/Outdoor

Same as above, option for 2 Minutes Any Machine for each conditioning component