Sunday 20200823

Warm-up (No Measure)

3 SETS FOR QUALITY (10:00 Cap)

SET 1…

10 Push-Up to Pike
10 Alt. Groiners
10 Jumping Air Squats

SET 2…

10 Elbow Punches w/ Barbell
10 Slow Front Squats
10 Tuck-Ups

SET 3…

10 Push Press
10 Fast Front Squats
10 Hanging Knee Raises

Workout – Metcon (Time)

8 ROUNDS FOR TIME

8 Push Press (115/75)|(75/55)
10 Toes to Bar
12 Wall Balls (20/14)|(14/10)

-Hard Cap 18:00-

(Score is Time)

Optional Finisher – Metcon (No Measure)

3-4 SETS

1 Set of “21s”*

10/10 Single Leg Glute Bridge**

*21s = 7 Curls halfway up, 7 halfway down Curls, 7 full Curls (With Empty Barbell)

**Empty Barbell Resting on Hips

(No Measure)

Posted in WOD

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