Monday July 9, 2018

STRENGTH
Russian KB Swings
15 minutes to work on increasing sets of 10 swings
* Start at a moderate weight- increase from there as long form remains good

WOD
3 Rounds for Time
Row 30 cals
Farmer's carry 200m

14 minute time cap!

Sunday July 8, 2018

STRENGTH
Single Leg Squat from Box
4 sets of 7/leg

WOD
3 sets
5 tempo squats (light weight, 6 seconds down, 3 second pause, 1 second up)
10/leg lateral lunge
then
3 sets
10 banded push-ups
10 strict press (light weight)
then
3 sets
10 MB jack knives
10/side MB Russian twists

*Rest as much as needed between sets