Wednesday July 21st

Warm up:

row 500m

Burgener weighted

3×10 ghd stiups, extentions, and  squats

Skill: front squat 5-3-3-1-1

WOD:

sledge hammer, 35 swings ea. side

1 arm kbs 25 ea. side

kb snatch, 15 ea. side

sledge hammer, 25 swings ea. side

1 arm kbs 15 ea. side

5 kb snatch ea. side

rest 1 minute

hold plank for 2 minutes