Friday, July 9
WOD
Warm-up:
10 Leg swing
5 Deep squat complex
10 Superman
10 Hollow rock
With a light set of DB’s perform 3 reps of each DB movement
2-3 Strict pullup or 5 Ring row
WOD:
For time:
5 Strict Pull-Up or 5-7 Ring row
10 DB Movement (Rx- 50/35, Scaled-35/25)
15 Abmat Sit-up
Round 1: DB Push Press
Round 2: DB Burpee
Round 3: DB Power Clean
Round 4: DB Floor Press
Round 5: DB Lunge
Round 6: DB Front Squat
Round 7: DB Renegade Row
Round 8: DB Snatch
Round 9: DB Deadlift
Round 10: DB Thruster
*20 minute cap.
Mobility:
1:00 Lizard
1:00 Archer
