Wednesday, July 17 2019

Strength: In an 18 minute window complete 4-5 sets of
Back or Front Rack Lunge x 6 reps (3 per leg, should be HEAVY)
Superset with…
Ring Dip x Max reps

WOD: AMRAP 15
10/7 Cal Bike
10 Wall Balls 20/14
2 Squat Cleans 60%

Round 2: 65%
Round 3: 70%
Round 4: 75% 
Round 5: 80%
Round 6: 85%
Round 7: 90%