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WOD For: Thursday, July 11, 2019

MAXCF

WORKOUT

TABATA 8 SETS – :20 WORK / :10 REST

1 – Box Jumps (20″)

2 – Push-Ups

3 – DB Bent Over Rows (35/25)

4 – Slam Balls (35/20)

5 – Strict Hollow Flutter Kicks

FINISHER 

3 SETS

12/12 Concentration Curls

MAX45

STRENGTH/SKILL

EVERY 3:00 FOR 4 SETS

10 Tempo Box Dips (3111)

12 Tempo Hanging Knee Raises (21X1)

7 Strict Pull-ups or 5 Banded Pull-ups

WORKOUT

18-15-12-9-6-3:

Toes to Bar

Cal Bike

MAX30

WORKOUT

EMOM 18:

MIN 1 – 18/16 Cal Row

MIN 2 – 16 Slam Balls

MIN 3 – 14 Alt. Step-Ups

HAPPY BIRTHDAY PAVEL!

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