July 20

Wednesday – SPEED

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Warm Up
2 Rounds
Plate G2OH + Row x 14
Plate Sit Ups x 14

Strength: Clean Pull + HSC
Build up to 85-90%

WOD
5 Total Rounds Each, Every 75 Seconds
Rnd 1: 3 Push Press @ 75-80%
Rnd 2: 10-12 Burpees (Depends on Athlete)
Rnd 3: 20 Stationary Lunges