13 Jul WOD-Friday, July 14

Normal Class Schedule today!!

Warm:

2 min of any cardio (run, bike, row)
Then,
2rds
30 Russian Twists
10 Singled Leg Romanian DL w/ light DBs (each leg)
8 Side Lunges each leg w/ DBs
20 Shoulder Taps

Then,
300 DU for time w/ Burpee Penalty
Lv1: no penalty
Lv2: 3 Burpees
Lv3: 8 Burpees
6 min cap

WOD:

6rds:
-30 sec Barbell Hold with 1 DL every 10 sec (3 DL total) @ 70% DL Max
-5 Strict Pull-ups (level up with L-sit Pull-ups)
-10 Lateral Hops over PVC

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