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Saturday, July 17th 2021

Warm-up
A. General
2 rounds
60 sec Row @mod then hard
10 in-and-out squats

B. Mobility
Prone PVC press
10-15 repetitions

C. Specific
1 set
5 Goblet squat + shift
3 Jumping air squats
5 Banded wall-slides, slow and controlled
3 wall walks

Metcon
Metcon (Time)
3 rounds
30 Front Squat 135/95lbs
50 Cal Row
10 Wall walks

KG: 60/40
Score: Time
TC: 30mins

Scaling options
Beginner
3 rounds
30 Front Squat @light-moderate
30-50 Cal Row
10-12 Inch worms + push-up

Intermediate
3 rounds
30 Front Squat @115/75
50 Cal Row
5-10 Wall walks

COMP
Every 7 minutes for 21 minutes
3 rounds
10 Front Squat @135/95
15 Cal Row
100′ HS walk

Extra Accessory
Metcon (Weight)
Double DB/KB OH Carry
4 x 100′ @Heavy