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FRIDAY July 17th WODs: Virtual & GYM



5 sets of:

1a) hollow hold 30s (or max possible accumulated in 30
1b) triset- front/side/rear shoulder raise x 10 on each
1c) Russian twists x 10


12 minute amrap
12 jump squats
12 mountain climbers
12 kb/db single arm renegade row (12 each side, one arm planted)


IN Gym: 


Strength:  Your Next Lift 3 x 5 



For time:

20 Thrusters, 95/65 lbs

20 Sumo Deadlift High Pulls, 95/65 lbs

20 Push Jerks, 95/65 lbs

20 Overhead Squats, 95/65 lbs

20 Front Squats, 95/65 lbs

**EMOM:  4 Burpees


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