Wednesday 07-24-19 S

Tuesday, July 23, 2019

Warm Up:
Early Birds...
Cat-Camel x 30-45 secs 
Thread the Needle x 30-45 secs
Prone Pec Stretch x 30-45 secs
Down Dog-Up Dog x 30-45 secs
Frog/Childs Pose x 30-45 secs
+
Then Grab a PVC Pipe...
3 Rounds @ 50-60%:
Run 125m
Row 125m
10 PVC OH Squats 

+
Skill Work...
Either PVC or BB

Squat Snatches & Overhead Squats 

Workout:
Every 2 Mins for 12 Mins:

1 Squat Snatch + 1 Overhead Squat
- modify to 1 Sq. Clean + 1 Front Squat
- feel free to stay light and perform 12 min emom

+
Workout:
"Nancy"
5 Rounds for time:

400m Run
15 OH Squats 75/55-95/65 (Mod: FS @ 95/65)
- although this is for time, our focus is quaility form
- come in hydrated as it's going to be a scorcher

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