WOD Monday August 6th

Warm Up: 30 Second in the bottom of a squat holding uprights, 10 duck walk steps, 10 hip bridges, 30 second in bottom of squat with bar on your back, 10 empty bar back squats

1. Every 5 minutes do a set of Back Squats:

Set 1: 16 Reps at around 50% of your max

Set 2: 12 Reps (add 5-20 lbs, the right amount for you)

Set 3: 8 Reps (add 5-20 lbs, the right amount for you)

Set 4: 4 Reps (add 5-20 lbs, the right amount for you)

2. 12 minute AMRAP: (Choose a partner and work together in a You-Go-I-Go fashion breaking reps up how you like)

40 Deadlifts

40 Wallballs

40 Power Cleans

40 Box Jumps

40 Thrusters

*use 2 bars, one for your deadlifts and one for your power cleans and thrusters*

* If you are doing The Tampa Bay Games, use appropriate weights and Dumbbells

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