Wednesday July 14, 2021

Warm up

3 rounds
10 alt v ups
15 push ups(5 narrow/5 standard/5 wide)
10 kB windmills per side
15 squats(last 5 try squat jumps)

Mobility

Strength

Build to a heavy 3 rep Bench Press

Then 1 set of 12 unbroken reps

Workout

50-40-30-20-10
Box jump overs 24/20
Plate ground to overhead 45/35

*at start, 5:00, and 10:00, run 1 lap, 250 m row or 30 up downs

16 min cap

T1: modify as needed

T2: as written

T3: KB carry 1 lap every 4m 70/53

Tuesday, July 13th, 2021 at 10:50 pm / WODS