WOD

072021

By July 19, 2021 No Comments
Tuesday, July 20

WOD

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Warm-up:
200m Run
10 Leg swing
8 Bootstrapper
6 Spiderman lunge
4 Burpee step-up
6 V-up complex
8 Superman
10 Fire hydrant
8 Glute bridge
6 Jump squat
4 Deep squat complex

WOD:
A) 10-10-10 Back squat
*12 minutes including warm-up.

B) 3 Rounds for time of:
20 Burpee Box Jump (24/20″)
20 Front Rack Reverse Lunge (105/75#, 85/55, 65/35)
*10 minute cap. If round 1 takes longer than 4 minutes, scale round 2 to 13-15 reps.

Mobility:
1:00 Lizard
1:00 Couch stretch

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