WOD

070423

Tuesday, July 4

WOD

Happy 4th of July! Classes at 8 & 9am only.

Warm-up:
8 Bootstrapper
4 Inchworm lunge
10 Bird dog
P1 Run 200m
P2 10 Front squat + Hollow hold until partner returns
then switch
P1 5 Up down dog
P2 6 Box jump + 6 KB swing
then switch
Warm-up front squat

Partner WOD:
3 RFT
30 Front squat (Rx-135/95, scale as needed in order to complete in 2 sets)
200m Run
40 Box jump (24/20″)
200m Run
60 KB swing (53/35#)
200m Run
*Partners run together. One person working at a time for other movements.
**28 minute cap.

Mobility:
1:00 Fragon
1:00 Saddle

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