Pre-Wod:
Dynamic Group Warm-UP
8 min AMRAP:
20 “Side-Butt” WallBall
200M Row
2 Turkish Get-UP
8 Good Morning
Squat Routine 2.0
Workout of the Day for Friday, July 8th:
3 Rounds (Not for Time):
Max Reps Backsquat @ Bodyweight / .7 Bodyweight
25 Burpees
“After Party”
5 Rounds:
200M Sled Pull @ 180/135-lb
5-10 Glute Ham Raise
2 Legless L-Sit Rope Climb
Sweat Session Workout for Friday, July 8th:
3 Rounds:
Founder Sequence
*90 Seconds Rest
5 Rounds:
200M Run
5 Strict Pull-Up
10 Box Jump
15 Double KB Deadlift (Or Single KB Sumo Deadlift)