Thursday 7/24

Warm Up
Group WB toss with Burpee
PVC 10 each GM, PT, OHS

3:24 min Squats-Moby Bring Sally up
Athletes’ choice FS or Back squat
Go light empty bar, training bar or PVC
Follow down up commands to song

WOD 8min AMRAP
15 Smash Ball 20/16 or WB
15 WB at 10’
2min rest score total reps

8min EMOM
ODD :30 plank hold on SB
EVEN Strict ME Pull Ups
Score total Strict pull ups

Strength Dead Lifts
3 x 5 75%, 80, 85%***