4th of July WOD 9am on Monday! All other classes cancelled.
WARMUP
10 min AMRAP
1 min cardio
10 pausing air squats
10 Ring Rows
5 Kip Swings
3 Pull-ups
Then…
:30 deep squat hold
:30 Warrior Squats
STRENGTH
Pausing Front Squat
3-3-3-3-3
WOD
3 Rounds
Run 400 meters
7 Front Squat (Rx+ 225/155) (Rx 155/105) (Fit 105/75)
21 Pull-ups (Rx+ CTB Pull Up) (Fit Banded Pull-ups or Ring Rows)
Goal: Sub 14 min
STIMULUS:
Duration: Moderate
Weight: Heavy
Skill: High
Volume: Moderate
OPTIONAL POST WOD
200m Farmers Carry