WoD for July 18th, 2016

Group: 3 in 3
Air Squat
Push ups
“Rowing” Sit-ups

MOB: Hip Openers concentrating on keeping your torso vertical

Strength: 15’ to find complete 3 sets of 5 at between 70 and 85% of your 1RM Front Squat. Ascend each set. If you get your 85% lift, ring the bell!

WoD: Downward Ladder 10 -> 1 by 1 rep:

C2B a) Pull-ups b) Banded c) Ring Rows
HR Push-ups a/b) From Knees/Wormy
Goblet Squats (1.5/1.0 pd) a) 1.0/.75 pd b) .75/.5 pd

MOB: Roll Lats and Quads / Lax Pecs and Shoulders

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