Monday July 23rd, 2018
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Category: WOD

Monday July 23rd, 2018

Warm up-

3 Sets

15/12 Cals

5/5 Spiderman Lunges

10 Russian Baby Makers + 5 AS

5 Kip Swings + 3 Pull ups

:15 Calf Stretch R/L

15 Hollow Rocks or Sit ups

Skill- 20 Mins

20 Rep Back Squat

*Build to a heavy 1-2 rep squat, then go for your 20 reps.  This is not meant for speed, if you are banging out the reps then you went way to light.  Take 2-3 Breathes between reps, fight for every rep! You should all be above 75% of your 1RM. Lets Go!

*Each week will be adding 5-10#. Time to grow the legs!


15 Min AMRAP

8 Pull ups

8 Alt. DB Snatch 50/35

8 Box Jumps 30/24

*RX+ 65/50

Post WOD-

3 Sets

50 AB-mat sit ups

:45 Plank

1:00 Bar Hang

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