Tuesday July 16

We are adding a new "section" to today's workout. The Accessory portion is not mandatory and is for those that are looking for a bit extra. Just like the mobility work we will be adding it every once in awhile to either help the recovery process or to help build more strength. Hope ya like it. Warmup ALL:  8 min amrap 20 band hamstring curls 10 Prisoner good morning + Box step up :20 ring row hold (flexion) Metcon OPEN: Metcon (AMRAP - Rounds) 10 Min Emom: 11/7 Cal bike

-Rest 2 min-

10 Min Emom: 5 Deadlifts (275/185)

-Rest 2 min-

10 Min Emom: 10 Bar facing burpee

*Track how many min completed in wodify for score. LIFE: Metcon (Weight) 10 Min emom: :30 on rower for meter

-Rest 2 min-

10 Min for quality: 5 Deadlifts @ 1/2 or 3/4 bodyweight 200 meter run

-Rest 2 min-

10 min emom: 6-8 lateral burpee step over bar

Accessory Work ALL: Metcon (No Measure) * Optional 2-3 rnd :30 Sorenson hold 10 Sumo stance good morning (75/55#)

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