WOD

CrossFit – Tue, Jul 1 Mobility and Activation Work 1:00 Seated Straddle w/ Alt. Toe Touches 10/10 Half Kneeling Kettlebell Upside Down Press 10/10 Bird Dogs General Prep  2 Sets: For Quality Empty Barbell 5 Hang Muscle Snatch 5 Snatch Grip Push Press 5 Hang Power Snatch 10 Deep Lunge Mountain Climbers 5 No Jump

CrossFit – Wed, Jul 2 General Prep  3 Sets: For Quality 10 Bootstrap Squats 15 Banded Pull-Aparts 20 Bear Plank Shoulder Taps 5 Tall Muscle Cleans 5 Front Squats 3 Hang Squat Cleans Specific Prep 1.1.1 Squat Cleans @ 50% 4 Bench Press @ 50% 10 Wall Balls 1.1.1 Squat Cleans @ 60% 4 Bench