July 10, 2020

WOD: 072010

Hang Squat Clean (Weight)
15 minutes to Gradually Progress to a Heavy Single for the day
Metcon (Time)
WOD:
"Dirt Nap" (15 min CAP)
3 Rounds:
15 Hang Squat Cleans (115/85)
15 Lateral Barbell Burpees

by: CompTrain
Warm-up
General Warm-up
30 Seconds Each
Lateral Hops Over Barbell
Active Spidermans
Lateral Squats
Push-up to Down Dog
Glute Bridges
Mountain Climbers
Glute Bridge Walkouts
Frog Hops
Slow Air Squats
Slow Burpees

Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats

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