Workout of the Day – July 3rd

– STRENGTH –
Back Squats

9-6-3-6-9 @ building

*Perform 10 KB Russian Swings after each set.
*9s @ same moderate weight.
*6s @ same moderately heavy weight.
*3 @ RPE 7.5/8 or 80%

– WORKOUT OF THE DAY –
EMOM 14:

1. 10 Thrusters @ 80/115
2. 8 Bar Facing Burpees

Rest 1:00

5:00 to establish a heavy thruster off the floor for the day.

*Goal is to complete Thrusters Unbroken each set. :30-:40 seconds of work each round is ideal.

F: 55/75 + 6 Bar Facing Burpees
P: As Written
E: 95/135 + 10 Bar Facing Burpees
Masters: 65/95

*Last class 6:30pm tonight*

By |2023-07-02T21:42:07-04:00July 2nd, 2023|WOD|0 Comments

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