MON 7/10/22 WOD

Warm Up - 2 Min Bike / Row - 10 Pushups - 5 Down/Up Dogs - 15 sec Table hold - 15 sec Hang - Arm Circles - 10 Rock from Heel to Toe - Ankle Circles - 5 Slo-mo Squats - 30 sec Pride Squat - 10 Side Lunges - 10 Goose Steps - With Bar - Airplane Twist (Rt/Lt) - Empty Bar - 5 Good Mornings - 5 Back Squats - 2 Rounds - Bar Warm Up - Back Squat – 7-7

Strength WOD - Back Squat – 7-7-7-7-7-7-7 (Compare to 4/27/22)

WOD – 15 Min CAP

10 Reps Devil Presses L3-50/35# L2-40/25# L1-30/15#

20 Anchored Abmat Sit ups

100m Run

8 Reps Devil Presses L3-50/35# L2-40/25# L1-30/15#

20 Anchored Abmat Sit ups

100m Run

6 Reps Devil Presses L3-50/35# L2-40/25# L1-30/15#

20 Anchored Abmat Sit ups

100m Run

4 Reps Devil Presses L3-50/35# L2-40/25# L1-30/15#

20 Anchored Abmat Sit ups

100m Run

2 Reps Devil Presses L3-50/35# L2-40/25# L1-30/15#

20 Anchored Abmat Sit ups

100m Run

For Time