Thursday, July 11th

Warm-up 3x
10 Pulls on Rower
8 Banded Side Steps ea leg
6 Single arm DB row (ea arm)
4 Bird Dogs
Strength
Beg/Intermediate-3×5@70%, 3×3@80% Front Squat
Advanced-3×5@ 60% , 3×3@70% Banded Front Squat
WOD
For Time: 60-40-20
Alterntating Front Rack Lunges (95/65)
Med Ball SitUps (20/14)
(18Min Cap)

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