Tuesday, July 21
WOD
Warm-up:
1x Thru
5 Deep Squat Complex
10 Spiderman Lunge
15 Jumping Jacks
10 Lat Pulls
5 Knee Raise
2x Thru
5 Muscle Clean
4 Front Squat
3 Hang Squat Clean
4 Burpee Step-up
5 Pull-up
WOD:
A) Every :90 for 10:30 (7sets)
1 rep Squat Clean Building
B) 12:00 AMRAP
20 DU (40 SU)
10 Burpee Step-up (24/20″)
5 L-Sit Pull-up
Home WOD:
A) If you don’t have weight:
5 Wall squat + 5 tuck jump + :20 wall squat hold
B) 12 minute AMRAP:
30 Toe tap
10 Burpee Step-up
:20 L/tuck sit
7 Sheet rows or 6 Renegade rows
Mobility:
1:30 Lizard
