WOD Monday July 24, 2017

Back Squat
Find 3RM Back Squat with 3 sec pause on 1st rep in 15 min
**Nerd blurb: pause squats activate slow twitch muscle fibers, building more supporting muscle strength, equaling more POWER**

15min AMRAP
-50 Double Unders (S1: 2x Singles)
-15 Toes-to-Bar
-50 Walking Lunges
-15 Alternating Dumbbell Snatches (50/35#)

-Calves/Achilles Wall Stretch

Core Cashout
3 Sets:
-15 sec Ring L-Sit Hold
-45 sec Plank
-10 Double Dumbbell Rows (pause at top

Ranger Oliver Allen born Sunday 0644.  8.8lbs, 21 inches long!  Kid is already almost taller than his old man! Congrats Faith and Sean!!