WOD: July 10th, 2017

Warm-Up

Crossover Symmetry (Orange Band)
400 M RUN/5OO M Row/15 cal AD
Olympic Wall Squats
Banded Good Mornings
x20
Bridges 10/10/10
Side Lunges x20
Lunges x10
Air Squats x10
Back Squat 45/35 x10

Back Squat

Back squats
“Mod Squathathlon”:
3 min AMRAP @ 40%
:5 mins rest.
2 min AMRAP @ 50%
:3 min rest
1 min AMRAP @ 60%.

METCON

Fitness
3 rounds:
21 medball situps 10#
15 Push Jerk 45/35lbs
9 medball cleans 10#

Scaled
3 rounds:
21 Medball situps 20/14
15 Push Jerk 95/65lbs
9 medball cleans 14/10

RX
3 rounds:
21 GHD situps
15 Push Jerk 135/95lbs
9 medball cleans 20/14

Accessory

Choose weights for quality:
3×10 barbell glute bridges