Fri. July 7th

Pre Warm-Up
3 rounds with sling shot
5 lateral steps
5 high knee
5 squats
+
30 KBS

 

 

Warm-Up
Dynamic

 

 

Strength
A.) Back Squat
5reps OT90sec x8 @ 65-70% of 10RM Back Squat

 

B.) Banded Resistance Pull-Ups
3-5 reps OTMx10

 

 

WOD

For Time – 10min cap
21-15-9
OHS @ 115/75
50-40-30
DU

 

Cool Down
3 rounds
10 pass thru
30sec foam roll t-spine

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