WOD

CrossFit – Mon, Jun 30 General Prep  3 Sets: For Quality 1:00 Cardio Choice 10 Alternating Active Pigeon Pose 5/5 Kettlebell Suitcase Deadlifts 10 Goblet Cossack Squats 3-5 Tuck Jumps Specific Barbell Prep 4 Back Squats @ 40% 2 Lateral PVC Pipe Jump Overs 4 Back Squats @ 50% 2 Lateral PVC Pipe Jump Overs

CrossFit – Wed, Jul 16 Warm-Up:  2 Sets: For Quality 200m Run 10 Deep Lunge Mountain Climbers 250/200m Row 8/8 Pendulum Lunges :30 Wall Sit — Then 3 Burpees to Target 6 Dual Dumbbell Front Rack Walking Lunges @ Working Loads. “Run, Forrest, Run” (Time) 3 Rounds for Time 800m Run 25 Burpees to Target*