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9 July 2020 – WE ARE OPEN! You must be registered!

24
Jun

9 July 2020 – WE ARE OPEN! You must be registered!

9 July 2020

Warm-up:  10 Rounds:  10 Double Unders, 5 Burpees

Strength:  Barbell Complex:  Full Squat Clean, Hang Power Clean, Hang Squat Clean, Shoulder to Overhead 1-1-1-1-1-1-1-1-1 until failure

Stamina: EMOM10:  Parking Lot Sprints, Walk Back

WOD:  For TOTAL Time: 

21-15-9

Calorie Row/Ride/Ski

Dumbbell Box Step Overs (24/20) with (35/20) Dumbbells

Rest 2:00

15-12-9

Calorie Row/Ride/Ski

Devils Press (35/20)

12-9-6

Rest 2:00

Calorie Row/Ride/Ski

Dumbbell Burpee Deadlift (35/20)

Cool Down:  4 Sets:  20 Hollow Rocks, Rest between sets

BONUS Cool Down:  5 Sets Wall Sits:  1:00 on/off

  

 

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