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Sunday Funday (7-10-2022) (8:30 MHD) (9:00 Salem)

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Warm-up:

200m jog

10 leg swings/leg

5x push-up/down dog

30 sec pigeon/leg

5x grinding squats

5 BB front squats

5 BB back squats

SOD: In 12 min build to a challenging BB sequence:

2 Front squats > quick rerack > 5 back squats

Individual WOD: For Time (15 min time cap)

1-2-3-4-5… 10 of:

1 Power clean (155/105) (50+ 105/75)

1 Indoor loop run (Salem) Cone & back (MHD)

Partner WOD: 10 Alternating Rounds (5/person)

2/1 Muscle-ups, 5 T2B OR 5 Pull-ups

10/8 Cal Row

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