WOD - Jul 11, 2019

Back Squat - 8x5 @ light/moderate weight - tempo 4 sec. down, no pause, 3 sec. up. no pause
+
Every 3 mins x 12 mins complete:
10 Deadlifts
15 Box jumps @ 24/20”
10 Hand release push ups

Rx - 185/125#
Rx+ - 225/155#
MRx - 135/95#
Teens - 85/75#


FIT CLASS
Part A
Tuck hold - 30 sec. x3
Reverse plank - 30 sec. x3
Side plank - 15 sec./side x3

Part B
Double KB overhead walk - 100ft x3
Seated double KB press - 8x3
Double KB swing - 6x3

Workout
30 sec. Jump squat
30 sec. Mountain climber
30 sec. Reverse crunch
30 sec. rest
x3 sets