Thursday, July 9

Conditioning
“Dirt Devil”
On the 4:00 x 5 rounds
5 devil presses (10 alt single)
10 over and back hops
15 Front squats
10 over and back hops
5 devil presses (10 alt single)
Rx: (50/35) single dumbbell
Adv: 2 dumbbells (if equipment and class size allows)

Body Armor
3-4 rounds
20 banded good mornings
14 alt pistols
10 pausing weighted glute bridges
Rest 2 min between

ALWAYS DO WHAT YOU ARE AFRAID TO DO

806-414-5232 WOD