200708 - “Prime Time”

July 7, 2020


 

Warm up:
Cardio
Dynamic Movement
Barbell Warm up
Dry run
 

WOD: 5x3min AMRAPs with 3min Rest
Rx:
300M Row (buy-in)
10 Front Squats (155/105)
Max Burpees Over Bar
Scaled:
250M Row (buy-in)
10 Goblet Squats
Max Burpees
Sport:
AMRAP#1
300M Row (buy-in)
10 Front Squats (155/105)
10 Burpees Over Bar
AMRAP #2
300M Row (buy-in)
8 Front Squats (165/115)
10 Burpees Over Bar
AMRAP #3
300M Row (buy-in)
6 Front Squats (185/105)
10 Burpees Over Bar
AMRAP #4
300M Row (buy-in)
4 Front Squats (205/105)
10 Burpees Over Bar
AMRAP #5
300M Row (buy-in)
2 Front Squats (225/105)
10 Burpees Over Bar
 

Mobility:
Quad Stretch
Glute Stretch

 

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