Thursday WOD 22/7/21

LOADED

Let’s get Swole

1) 5 Rounds

10 Hollow Rocks

10 V-Ups

10 Leg raises

10 Second Hollow Hold

1 Minute Rest


2) Then 3 rounds

Bands- DB- Bar

1 min Bicep curls

1 min triceps extensions -dips

1 min row

1 min chest press

1 min weighted squat pumps


BODYWEIGHT

Handcuffs

Shoulder taps

Praying hand pec pumps

Bench dips

Bear crawl


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Teams of 2 (1:1) or individual (half reps) DIRTY 100’s – 30min AMRAP 100 box jumps / step ups 100 push press 30/40 100 front squats 30/40 100 T2B / Vps / Shotguns /Situps 100 O/H plate lunges 100