WOD – Sun, Jun 30
SPECIFIC WARMUP
A Strength (Weight)
3 Sets 4:00 to complete
3×10-13 Heavy DB Bench
3 Sets
3×8-10 Heavy DB Sissy squat
B Metcon (AMRAP – Reps)
3:00 on/ 1:00 off x 4 rounds
12/9 Cal Bike/ Alt 200m run
3 Push press 135/95 95/65 75/45
3 Front squat
3 Dead lift
Max Double Unders
Cool Down
3:00 Bike Row Run
2 sets
10 Alt Dead Bugs
10 Glute bridges
10 Superman push ups
10 Alt Samson Stretch
5 R/L KB RDLs
:20 Squat Hold w KB