Tuesday July 30th WOD


12min EMOM Even Minutes - 4 Front Squats Odd Minutes - 7 Back Squats

63% of 3 RM Back Squat

*This EMOM is the same as we have been doing but we have increased the reps by 1 on both Front Squat and Back Squat

12 Min AMRAP 21 Kettlebell Swings (70/53) 14 DB Reverse Lunges (50/35)(35/25)

*(1 DB for each hand, DB's will be held at sides) 7 Push Jerks (Rx+185/125) (Rx155/95) (135/75)

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Strength: Alternating 12 Min EMOM Even Min: 5 Front Squat (start at zero on clock) Odd Min: 7 Back Squats Barbell weight: Take 90% of 1rm Back Squat, then use 75% of that # Steph's Bday WOD Condition

Today is my birthday BUT we will be celebrating with a bday wod on Tuesday since its leg day! My favorite day! Reminder: 5&6 am are OPEN GYM and there is NO 9:30 today. I will see everyone at 4:30pm!

For Time (with a Partner): 64 Front Squats (135/95 lb)(125/85)(115/75) 64 Kettlebell Swings (70/55)(55/35) 16 Burpees 400 meter Run 64 Hang Power Cleans (135/95 lb)(125/85)(115/75) 64 Alt DB Snatches