120820

Happy Birthday Alix Fetch & Dexter Lacambacal!

Warm-up:
10 Leg Swings
8 Fire Hydrant
6 Burpee
4 Deep Squat Complex
10 Air Squat
20 Jumping Jax
10 Front Squat w/Barbell
5 Tempo Front Squats @ 3311

WOD:

A) Every :90 for 7:30 (5 sets)
2 Tempo Front Squat @3311
*From floor

B) 3 RFT of:
300m Run
15 Roll to candlestick + Air squat
30 DU (60 SU)
*12 minute cap.

Home WOD/Zoom:

A) Every :90 for 7:30 (5 sets)
3 Tempo Front Squat @3311
with odd object or DB

B) B) 3 RFT of:
300m Run
15 Roll to candlestick + Air squat
30 DU (60 SU) (40 jumping jax)
*12 minute cap.

Mobility:
1:00 Pigeon
1:00 Couch