Tuesday, July 14th 2020

Outdoor WOD

A) Every 90 seconds for 5 rounds complete:
10-12 romanian deadlifts.
Then every 90 seconds for 5 rounds complete:
12 front rack reverse lunges
*Choose a challenging but sustainable weight. Example weights: romanian dls (185/135lb) front rack lunges (135/95lb)

B) Every 2:30 minutes for 6 rounds complete:
15-20 slamballs (40-50lb/20-30lb) +
1 hang power snatch + 1 power snatch + 2 overhead squat
(reset after hang power snatch, no touch + go)

*Choose a medium heavy weight. You can stay at the same weight, or increase only as form allows. Suggested starting weight 135/95lb

Home WOD

A) 5 rounds:
14 db good mornings (weight on shoulders) + 16 goblet reverse lunges
Rest 1-2 minutes after each round

B) 6 rounds
Rest 1 minute after each round
14 burpees-12 alt. db snatches-10 (5/side) db overhead squats-8 tuck jumps

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