Saturday 7.7

Saturday 7.7



Strength: Low Bar Back Squat

WOD : 4 Rounds
13 Overhead Squat 115/75
10 Box Jumps 24/20, full stand
35 Double Unders


S: 75/55, 70 Singles, Step Ups
L1: 95/65

Rx+: 135/95, 30/24



Core Work: 21-15-9
Weighted Situps MB 20/14
Russian Twists (each side)
Mountain Climbers (each side)
Weighted Toe Touches, 20/14 MB

Conditioning: 4 Rounds
Run 200m
15 Box Jumps 20/14
30 Double Unders/60 Singles


The Program

1. Strength and WOD

2. 21-15-9
Deadlift 275/205
GHD Situps
Barbell Lunges, 135/95 on back

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