Strength: Back Squats, 4×2, Every 2 minutes
- Start at 70%
- First Rep – Slow & Controlled up and down (5sec rep)
- Second Rep – Normal Speed going down then Aggressive Drive Up
WOD: 10 min AMRAP
- 10 DB/KB Walking Lunge (35’s/25’s) 1 for 1
- 7 T2B
3min Rest
then FOR TIME (Sprint!) 10 min Cap
- 30/21 Rower Calories
- 40 DB/KB One Arm Thrusters (40/25) Alt Arms every 5 reps
- Two Scores = 1) AMRAP and 2) For Time
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July 4th BBQ
