JULY 22ND

STRENGTH: BACK SQUAT 5X2 @75%

SKILL WOD:

4 ROUNDS OF TABATA EACH (TOTAL OF 8 ROUNDS)

HSPU (WORK THE KIP)

PISTOLS

WOD:

4 ROUNDS FOR TIME:

14 THRUSTERS 115/80#

24 HR PUSH UPS

6 MUSCLE UPS (SCALED= BURPEE (WITHOUT PUSH UP) PULL UPS)

CORE:

45 WINDMILLS

ON RAMP:

DROM (dynamic range of motion) Squat Ring Row Push-up

For Time: 200m Run 15-12-9 squat/push-up/ring row 200m Run