WOD Monday July 16th

Warm up: 200 meter run or 1 min of jump rope

Kang squats

Banded good mornings

Squat hold x 1 minute

1. Back squat:

2 x 2 @ 90%

2 x 1 @ 95%

2. 3 Rounds for time:

20 KB Jumps

15 GHD Sit ups

10 One legged burpees ( 5 each leg guys )