Saturday July 18th

Live Stream
https://us02web.zoom.us/j/81831683038?pwd=WjY4Ym1kdGpSVzJiMXJOZHFWTVY3UT09
Video
https://us02web.zoom.us/rec/share/wNcpBrC3qmxLHpXxz1jzBL46PYfHT6a8h3MY_fINxBseTWm6-x4m8xTBRSl4roqo
Breathe:
5 inhale- 5 hold – 10 exhale – 5 hold x 6 (2:30)
General Warm-up:
3 minute row (40 easy/20 hard, 30/30, 20/40).
Mobility:
Foam Roll Quads – 1 minute each, Figure 4 on Foam Roller – 1 minute each side.
Warm-Up:
AMWUP 3 – 5 burpees, 5 V-Ups, 5 Supermans, 5 Air Squats.
Part 1:
2 One minute tests (Choose 1 with a 5 minute break between) Burpees, Speed Steps, Meter Row, Cal Bike, V-Ups. Everyone does 1 minute WBS as 2nd with their WOD weight.
Part 2:
5 RFT – 500/400m Row, 20 Unbroken WBS.
Each time WB dropped/stopped add 100/75m to next row.
RX 20/14, L2 16/12, L1 12/8
Notes:
The 1st 1 minute test is for leaderboard so max effort, 2nd is a test for WOD. Do not go lighter just because it says unbroken, use your normal WB and try and push yourself.