July 6/20.


Strength: Squat Snatch Waves

15 min EMOM

Min 1-5: start at 65% add 5 lbs each min

Min 6-10: drop down to 65%+ 5 lbs, add 5 lbs each min

Min 11-15: drop down to 65%+ 10 lbs, add 5 lbs each min.

WOD – 15 min time cap

3 Rounds

500m row

20 BJ Overs

20 Burpees.

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