7.21.26 SWEAT EQUITY   Recently updated !

No 630 WOD tonight. Pilates on the mat with Mara. Cost $15 This is excellent accessary work for CrossFit.

WARM UP
2:00 bike
2 Rounds: 5 inchworms, 10 wall balls, 20 jumping lunges

2 Rounds
3 Zombie squats (no-hands)
3 Front squat
2 pause Front Squat (3s)
Dynamic Stretch

STRENGTH
Clean Warm Up with some OH reps
Do a set every 90 seconds x 4 sets

1 Clean pull + Hang power Clean (to parallel) + 1 Hang Squat Clean

Start at 60% 1RM Hang Squat Clean and add 5% each set after

WOD
For Time: (Time cap 16 min)
30 Clean & Jerks (115/80) or 50% 1rm C&J
-straight into-
3 Rounds:
25/20 cal bike
75 Double Unders

ICING
Reverse Nordic
4 200 meter sprints