WOD

Happy 4th of July!


We all know today is going to consist of:

2. Food
3. Beer
4. Fireworks
5. Good Times

Anyone see whats missing?

Oh yeah, number 1.

1.
Warm up:
5 minutes on airdyne or spin bike
30 step-ups
30 Sit-ups
15 perfect from squats
Then
Mobilize- ankles, Hips, and Back

Strength:

Low Box Front Squat

Find a 3 Rep Max for the day (Rest 3 Min Maximum between Attempts)

Accessory Lifts

 Note: Check your log for the loads you used earlier in the week. If your feeling good at 5-10lb to your accessory lift. Otherwise use the same loads. Just a reminder the reps performed should be difficult for you to complete every set. You are here to progress so make your reps count.

1. Leg extension 4x12
2. Leg Curls 4x12
3. Back Extensions 4x12
4. Overhead Lunges
5. Seated Close Grip Row

Conditioning
Row For Total Meters
1 min sprint/50 second rest
1 min sprint/40 second rest
1 min sprint/30 second rest
1 min sprint/20 second rest
1 min sprint/10 second rest
1 min sprint

Feel the Burn!