WOD- Saturday, July 23

Strength A:

    Every 90 sec for 5 sets: 2 Snatches

Strength B:

    Back Squat
    6 min to find a heavy set of 8. Then perform 4 working sets of 8 reps every 2 min

Benchmark WOD:

    “Jeremy”
    6 min Cap
    21-15-9
    OHS 75/55
    Burpees

    *save 15 min to run 2 heats and cheer each other on.

6 pm Lite N Tite:
WOD 1:

    5 min AMRAP DUs
    Air squat Penalty for tripping

    Lv1: single unders, 10 AS penalty
    Lv2: DUs, 5 air squat penalty
    Lv3: DUs, 10 air squat penalty

WOD 2:

    5 min on/ 1 min rest- 3 cycles – restart AMRAP

    5 Renegade Rows (2 push up Rx/1 push up scaled)
    10 DB Push Press
    10 Weighted box step ups w/ DBs at sides
    (total)

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