Saturday, July 9th, 2022
General Warm-Up
200m run
2 rounds
12 sweeper stretch
10 dynamic squat stretch
12 PVC dislocates
2 rounds
12 med ball squats
12 med ball cleans
12 med ball deadlifts
2 rounds
12 sweeper stretch
10 dynamic squat stretch
12 PVC dislocates
2 rounds
12 med ball squats
12 med ball cleans
12 med ball deadlifts
WOD
Workout Format
In a team of 4 (run together split reps as you'd like)
400m run
100 overhead squats (95/65)
400m run
100 hang cleans (95/65)
400m run
100 front squats (135/95)
400m run
100 deadlifts (135/95)
400m run
100 overhead squats (95/65)
400m run
100 hang cleans (95/65)
400m run
100 front squats (135/95)
400m run
100 deadlifts (135/95)