Monday, July 8, 2024

cfelation
Jul 7, 2024
1 min read

LET’S GET ROCKIN’!!!

Warm up

2 Rounds

:30 High Skips

10 Air Squats

10 Lunges (R/L)

5 Inch worms w/ push up

1 min Band stretch (R)/(L)

1/2 Tabata - Bike/Row/ski

PVC

1 min Hang from Bar

PVC Progression - Deadlifts

White Board debriefing

Skill

3x8 1-arm Rows (on coaches cadence)

WOD

12 Rounds of

4 Devil Dogs (35/50)

4 L-Hang Pull Ups (try 1 strict)

4 Deadlifts (heavy 175/275)

4 Bent-Over DB Rows (each arm)

Cool Down

2 ROUNDS OF

:30 Push aways

:30 Hip Extensions

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