Tuesday’s Workout 7/16




Dynamic warmup

Foam Roll Upper Back/Lats/Chest

Use bands and balls


4 Rounds

SB Explosive Shot Put with Partner (5/5)


3 Rounds

Bent Over BB Rows (10-15 reps) (Wide Grip)

Negative Pull ups (10-15 reps)

Review : clean and press and warm up for wod

Metabolic Conditioning

Metcon (Time)

4 Rounds for time:

(10) barbell or DB Hang Clean to Press 135/95#,95/65#, 65/45# 50/35#,35/20#, 20/15#

(10) sit ups

200m row

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