WOD WOD, July 12, 2023

WOD – Wed, Jul 12

Warm Up

2 minutes
Running Rowing-Biking-Ski-erg
Over All Dynamic Body Activation

2 x :45 on :30 rest of:
Ascending burpee BACKWARDS shuttle run.
1 burpee run across gym 2 burpees ….

into

4 Minute AMRAP of:
3 BB RDLs
3 BB Hang power cleans
3 BB Front squat
3 BB Good mornings

PARTNER WOD DAY

6 Minute clock

POWER CLEAN LOADING
4×2 10-20% above workout weight

Hotshots 19 (Time)

6 Rounds for time of:
30 Squats
19 Power Cleans, 135# / 95#
7 Strict Pull-ups
400m Run

Alternate the reps on Squats, Power Cleans and Strict pullups. Run together.

INTERMEDIATE
6 Rounds for time of:
30 Squats
19 Power Cleans, 105# / 65#
7 Strict Pull-ups
400m Run

BEGINNER
6 Rounds for time of:
30 Squats
19 Power Cleans, 75# / 35#
7 Banded Strict Pull-ups
200m Run

Cool Down

3-4:00 Flush on bike, rower
into…
4:00 of Flow Stretching
– Couch Stretch L- R side
– Cobra
– Pigeon (L/R)