Monday, July 6

Warm-up

Run 400 (10 jump squats every 100 meters)

Stay at bottom of the squat for 1 minute wide stance

Bottom of squat for one minute narrow stance

10 pistols or pistol progressions

10 Wall ball (12/14lb ball)

10 dumbbell thrusters (light-medium weight)

10 pvc pipe pass throughs

10 PVC pipe Overhead squats

10 Sotts presses

 

Lift:

Overhead Squat 3×70%, 3×80%, 3×90% + reps

 

WOD

Three rounds for time of:

Run 400 meters

15 Thrusters

 

L1-Choose weight

L2- 95lbs/65lbs

L3-135/95lbs

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