Wednesday July 8th

Live Stream

https://us02web.zoom.us/j/81831683038?pwd=WjY4Ym1kdGpSVzJiMXJOZHFWTVY3UT09

Video

https://us02web.zoom.us/rec/share/wNcpBrC3qmxLHpXxz1jzBL46PYfHT6a8h3MY_fINxBseTWm6-x4m8xTBRSl4roqo

General Warmup:

400m run then 3 rounds of 10 Sampson Stretch, 10 Over the hurdle, 10 leg Swings w/ PVC, 10 PVC row, 10 Air Squat

Mobility:

10 Pass Thrus, 10 Around the World 5 each way , Ankle Mobility

Part 1:

5 x 10 Goblet Squats, Moderate to Heavy. Rest 90 seconds between.

Specific Warmup: with WOD weight

2 rounds: 8 KBS, 4 S.A. KB Rows, each arm

Part 2:

AMRAP 15 – 400m Run ,21 KBS,12 S/A KB ROW (Each Arm)
RX 53/35, L2 44/26, L1 35/18

Scale:

400m Run => 300m Run, KBS => RKBS

Cooldown:

200m walk, rollout lats