Zach was the trainer today. Got to work out with a special friend.
- 400 Meter Run
- 10 Squats
- 7 Pull Ups
- 5 Leap Frogs
- 3 Burpees
W.O.D.: “Quad WOD” Brought to you by Coxswain Andy at Ponce.
4 individual rounds:
- 500m row
- Max rep continuous air squats
- 3 minutes to recover
The air squats must be performed without any rest at the top or the
bottom. Any indication of pausing and you are done!
Score each round: Calories burned + Number of squats.