07/30/2019

Strength/Skill

BB Hip Extensions 3×10
3 Rounds @ 3:00
A1. 10 reps BB Hip Extensions
w/6 sec pause at extension.
A2. 6 reps/leg single leg RDL @35/20 (2DB’s)

WOD

July’s AOTM – Melvin Knox

“LIFT FREE OR DIE HARD”
AMRAP 5
15 Deadlift (185/125)
Row 200m
Rest 2:00

“MELLY MEL’S FURIOUS 5”
5 RFT
5 Cleans (135/95)
5 STOH
Row 200m
Rest 2:00

“MONSTERS BALL”
AMRAP 5
20 Wall Ball (20/14)
Row 200m

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