WOD: July 12, 2019

WORKOUT

STRENGTH CIRCUIT – 4 Rounds
3-5 minutes REST in between the strength rounds. 2-3 progressing weight warm up sets.

• Banded Trap Bar Deadlift x 8
• DB Vertical Jumps x 5

MOVEMENT CIRCUIT – 5 Rounds
Complete all exercises in the circuit, with as little rest as possible between exercises, that is 1 round. Complete 5 rounds. Rest 1-2 minutes between rounds.

• DB Snatch x 6 (each arm)
• DB Goblet Squat x 8
• Band-Resisted DB RDL x 10
• DB Walking Lunge x 8 (each leg)
• Wall Sit x 45 sec

FINISHER
Complete 1 round of the following exercises as quickly as possible.

• Calf Raises x 100

CORE – 6-20-10
20 seconds of work / 10 seconds rest. Perform exercise 1 for 20 seconds followed by 10 seconds of rest. Perform exercise 2 for 20 seconds followed by 10 seconds of rest. Repeat for 6 sets.

• Bridge Hold Pallof Press
• V-Ups