Tuesday July 9

FIT

SKILL/STRENGTH

A) STRICT PRESS
4 - 4 - 4 - 4
*Rest 2:00 Between Sets

B) 3 SETS:
80ft Double KB Front Rack Carry
3-5 Negative Ring Dips*

*Aiming for 5 Seconds on the way down
Can use a band for negatives if needed to achieve 5 second tempo

WOD

10 - 9 - 8 - 7 - 6 - 5 - 4 - 3 - 2 - 1
Box Jump Over
Hang Power Clean

D - Step Overs, Choose Weight
F - 24/20", 95/65
P - 24/20", 115/85

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BURN

SWEAT

EMOM 16
Min 1) :45 Weighted Step Ups
Min 2) :45 Burpees
Min 3) Max Double DB Snatches
Min 4) Rest

CORE

EMOM 12
Min 1) 12 Weighted Sit Ups
Min 2) 20 Weighted Russian Twists
Min 3) 12 Weighted Hollow Hold to Knee Tuck