Aug 3

Workout of the day

Strength

Barbell Class

A) Warm Up: 3 Sets 10 Leg Swings 10 Spiderman Steps 10/side Adductor Rock Back B) Barbell Lift: 5 x 5 Back Squat @30X1

WOD

A) Warm-Up: 3 Sets 10/8 Cal Bike/Row 10 Alt Plank Shoulder Taps 5 Broad Jumps 5 Inchworm Push-Ups B) Strength/Skill: 3-4 Sets 1) 6-8/arm Alternating Quadruped Rows 2) 6-8/arm Single Arm Russian KB Swings (Heavy) *Build on last week’s KBS weight C) Metcon: 21-15-9 Hand-Release Push-Up Bike/Row (calories) Then 15-12-9 Weighted Sit-Up Sprawl

Video Demos: Alternating Quadruped Row https://youtu.be/4nuPwJb5G7c

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