Tuesday July 1

Warm Up
500 m row
CF Skills 12min “Raw Strength”
add 10 AS after OHS w/pvc

Strength Back Squat
5-3-1 75, 85, 95%+++

WOD ft
WOD ft
50 KB A 1.5/1.0
250m row or 100 DU’s*
40 KB
100 DU’s or 250m row
30 KB
250m row or 100 DU’s
20 KB
100 DU’s or 250m row
10 KB
*complete 2 each of row or 100 DU’s
Use 3:1 for SU’s