7/19 WOD

Wicked Wednesday

warm up – 100 jump rope

20 shoulder taps

20 PVC thrusters

15 3/1 crunch

skillwork – Over head Squats  5,5,3,3,1,1

WOD – 3 – 4 min rounds

1.       21  Overhead squats

21 burpee over bar

21 cal row

2.       18 OHS

18 BOB

18 cal row

3.      15 OHS

15 BOB

15 cal row

RX – 75/55         Alpha – 95/65

July Challenge – Booty!!

 

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