Warm-up (15 min.): Run 4 Min in the Box with Footwork. Dynamic Stretch
Strength (15 Min.): Back Squat
20 Reps at 85% of 1RM – 45lbs.
Do this off the rack.
Do not rack the bar until you have completed all 20 Reps.
If you have to rest you must continue holding the bar during the rest.
WOD: ROCK THE SUMMER
21 Min AMRAP
300m Row
12 Deadlifts (185/135)
12 Pull-ups
Icing: Lower Body Ice Bath. Go for a soak in Grand Lake.
