Tuesday 07252023

Warmup

Tabata

Weighted glute bridges barbell

Heels to heaven

WOD 18:00 min cap

3 rounds for time

:Run 800 m

100-ft bear crawl

30 Russian KB swings (53/70 lb)

SCORE:

TOTAL TIME

Level 2

3 rounds for time:

Run 600m

100-ft bear crawl

30 Russian KB swing (35/53 lb)

SCORE:

TOTAL TIME

Level 3

3 rounds for time:

Run 400m

50-ft bear crawl

20 Russian KB swing (26/35 lb or lighter)

STRENGTH

3sets

16 double db lunges 50/35 unbroken sets

Oh lunge
Front rack lunge
Farmer carry lunge

*Complete 3-5 ring muscle ups after each rd of lunges.

Sub for ring pull-ups

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