Jul 3

Workout of days past

Strength

12 min Work Up to 4RM OHS

Conditioning

EMOM 25 1 – 20m Sled Push (90/50) 2 – 40 sec Plank 3 – 40 sec Wall Sit 4 – 12/10 Cal Bike 5 – Rest

*Earn the rest, get 15/12 cal if you can

WOD #2

Washboard Wednesday

3 Sets 10 Ring Body Saws (feet in rings) 25 sec L-Sit 20 Banded Glute Bridge

WOD

EMOM 20 1 – 40 Double Unders 2 – 20 sec/leg Single Leg Wall-Sit 3 – 14 Alt DB Snatches (45/30) 4 – 12 DB Step-ups (45/30) 5 – 10 DB Bi Hammer Curls @2111 (choice)