WOD7/19/19

July 19, 2019


Warm-up
 

4 rounds:


• 25 Double Unders


• 10 Thrusters 45/35
1 round:


• Goblet Squat Hold


• Pigeon Pose 


• Goblet Squat


• Couch Stretch

Back Squat
• 10 reps at 50% of 1RM
• 8 reps at 55% of 1RM
• 6 reps at 60% of 1RM
• 6 reps at 65% of 1RM
• 6 reps at 70% of 1RM

Conditioning


3 rounds for max reps:


• 90 sec Row calories


• 30 sec Rest


• 90 sec Wall Balls 20/14


• 30 sec Rest


• 90 sec Med ball cleans 20/14

Burn out
Front Squat
• 5 reps at 50% of 1RM
• 5 reps at 60% of 1RM
• 2 sets: 5 reps at 65% of 1RM 

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