Monday July 30th, 2018
Comments: 0
Category: WOD

Monday July 30th, 2018

Warm up-

10 Leg Swings forward/back, lateral

:30 Calf Stretch R/L

3 Sets

12/10 Cals

5/5 Spriderman Lunges

10 BB Back Squats

15 Sit ups

Skill-

20 Rep Back Squat

*Build to a heavy single or double then go for your 20 Rep, you only get one shot.

*Go up 5-10# from last week, if you failed drop 5-10#

WOD-

15 Min EMOM

Min 1- 15/12 Cal Bike

Min 2- 15 T2B

Min 3- 5 Front Squats 185/135 (From the ground)

*RX+ Choose your own weight above 185, make sure you finish all reps

Post WOD-

150x Russian Twist with a 10# plate

1:30 Couch Stretch R/L

 

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