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#3402 – Saturday 7/13

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Saturday 7/13/19

No Open Gym this Sunday 

Warm Up

In groups of 2-3 people, you go – I go style each round, and with a quick pace, complete:

400m Run (together)

then 6 Rounds
15V-ups
15 KB Sumo DL High Pull
10 Lunges
6/4 cal bike

Partner works through stretches: Pigeon Stretch, lateral lunges, Rusian baby makers, inch worms.

into 10 mins to build up to WOD weight on each movement

MIFit WOD 8:30

Workout of the Day
AMRAP 14
10/7 Cal bike
20 Plate Squat Cleans 45/25#
10 Box Jump Overs 24/20″

Rest 5:00

AMRAP 14
10/7 Cal Row
20 Plate Thrusters 45/25#
10 Burpee on to Plate

 

Suck it Up WOD 9:30

 

Workout of the Day
AMRAP 12
10/7 Cal bike
5 Squat Cleans 155/105#
10 Box Jump Overs 24/20″

Rest 5:00

AMRAP 12
10/7 Cal Row
5 Thrusters 135/95#
10 Lateral Bar Burpees