WOD for 073019

Strength: Overhead Squat/Front Squat

5-5-3-3-1 ( 15 Mins)

Build in weight across all sets as able

Sub Front Squat as needed

*Bonus/Gangsta Points if you Snatch the weight from the floor

Conditioning:

4-5 Rounds, NFT but move with purpose  (20 mins)

Complete movements in any order.. Just don’t skip that wallsit 😉

 6/Leg  DB Lunge (Overhead or Front Rack) (switch arms  when you switch legs)

:30 Sandbag Bear Hug

Run 400 Meters

:45 Wall Sit (or :15ea/ single leg wallsit)

*Scale the run distance so you are done under 2 min on each run… trust me on this

Comp: Double KB OH Lunge x 12 alt. reps, 140/100, 400 m, :30 ea/leg SL Wallsit

Fitness: SA OH Lunge 50/35, 100/75, 300-400m, 

GPP: DB/KB Front Rack Lunge, 75/50, 200-300m, 30-:45 wallsit

Health: BW Lunge, 50/30, 200m runs, :30 wallsit