Friday, July 5

Murph…

Jkjkjk

Warm up:

:30

Active Samson

Active Spider-Man

Push Up to down dog

Pigeon Pose

Air Squats

Front Squats

3 x 8 @ 76%

2 x 3 @ 78%

3 x 1 @ 82%

WOD:

21 – 18 – 15 – 12 – 9 – 6 – 3

Front Squats (135/95)

30 x DUs (90 singles) after each set

Xpress:

5 Rounds:

12 x KB Hang Clean and Jerks (53/35)

24 x Box Jump Overs (24/20)