Friday, July 21

Warm-up

5:00 AMRAP:

10 PVC hip hinges

10 hip bridge

10 medball cleans

10 slow & perfect squats

5 dip-drive-shrug-clean-press

WOD

Tier 1&2:

12:00 AMRAP:

Barbell complex -

1. Deadlift

2. Bentover row

3. Hang clean

4. Thruster

5. Overhead squat

Barbell_Deadlift1

Bent_Over_Barbell_Row

Barbell Complex

Kettlebell_Thruster_F_WorkoutLabs

Barbell_Overhead_Squats

Tier 3:

3:00 - Deadlift practice

3:00 - Clean practice

3:00 - Thruster practice

3:00 - Overhead squat practice

MWOD