Tuesday July 9

Warmup

ALL:  3 rnd of 9 min :20 single leg wall sit (per side) :40 glute bridge 14 cossack squats (7 per side)

Strength

Open: Metcon (Weight) Every 90 sec X 7 3 TNG squat cleans (185/135 RX+)(135/95 RX)

Life: Metcon (No Measure) 12 min of quality work: 8 Rear foot elevated split squat (hold dbs) 8 Single leg box step downs (4 per side) (20")(2 count controlled lower) 16 Db shrugs (HAP)

Metcon

Open: Metcon (Time) For time: 400 m Run 15 Curtis P's 400 m Run 10 Curtis P's 400 m Run 5 Curtis P's 400 m Run *100/70 Rx ** 1 Curtis P = Hang squat clean + lunge + lunge + push press *** 20 Min Cap

Life: Metcon (Time) 4 Rounds for time: 6 Manmaker (tough weight) 200 m run

* 1 manmaker= Push up+ row right+row left+ squat clean thruster