Warm up: 400 m oh run 25#/15#, stop at 200 m mark and do 10 1 arm swings (ea) and
10 push ups on your db, repeat at the 400 m mark when you finish the run
Workout: Eva 800 m run
30 swings 70-75#/50-55#
30 pull ups
5 RFT
As far as a finisher goes, I'm thinking they're gonna be finished. But if you were not here for your Birthday Bash. . .
. . . we'll save you a piece--your finisher will be 1 round of Eva after the next wod:)
Happy, Happy Birthday to. . .Mark,Cecelia, Kate, Angela, Chris R, Misty Nicole J, Jessica V, Adriana,Jesse,Mary Anne, Carla P
