Tuesday, July 7


1x Thru
10 Hip Circles (Fwd + Bwd)
10 Superman
10 Spiderman Lunge
10 Hollow Rocks
10 Clamshell Thrusters

2x Thru
10 Elbow Rotations
5 Kang Squat
10 Box Step up

A) 5-3-1-5-3-1 Front squat (no rack)
15 minutes to complete all 6 sets.

Home WOD:
If you don’t have access to more than weight perform 6 sets of 8 tempo bulgarian split squats instead.

B) 8 minute AMREP:
6 DB box step up
1 Roll to candlestick
6 DB box step up
2 Roll to candlestick
6 DB box step up
3 Roll to candlestick…
*Continue to add 1 roll to candlestick after each set of step ups until 8 minutes is up.

Home WOD:
Use odd object for step ups

1:00 Dragon
1:00 Pigeon

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