WOD + Blog

2 Sets Run 1 Mile Rest 1 Minute Run 400m Rest 4 Minutes Between Sets Core 3 Sets 30 Alternating V-Ups :30/:30 Side Plank

32 Minute EMOM 14/10 Cal Bike 10 Strict Press 75/55 14/10 Cal Row 10 Burpees   (all movements should be done in :40 or less)

Back Rack Reverse Lunges 4×6 Each Leg @moderate to challenging weight 15 Minute AMRAP 25/20 Cal Bike 10 KB Swings 53/35 10 TTB

Power Snatch Every 2 Minutes For 5 Sets Build to a challenging 3 Reps (not touch and go) 21-15-9 OHS 95/65 Bar Facing Burpees

Deadlift 1×5 @70% 1×4 @75% 3×3 @80% 3 Rounds For Time 30/24 Cal Row 20 Single DB Box Step Ups 50/35 24/20 10 Pull Ups

Closed.  Mid Summer bash.