Tuesday July 13, 2021

Warm Up

7 min Run, jump rope or combo

Mobility

coaches choice

Strength

5 x 1 Front Squat w/5 second Pause+2 Front squats

Workout

9 Min Amrap
15 Bar Facing Burpees
21 Back Squats 95/65

T1: modify as needed
T2: as written
T3: 21 bar facing burpees and 33 back squats

Durability work

On the 4 min x 16 min
Up to 10 glute ham raises
10 band pull aparts
15 banded squats
15 hanging shrugs

Monday, July 12th, 2021 at 8:51 pm / WODS