Saturday, July 13th 2019

Warm Up:
400m Run
30 Second Dragon Pose L & R
10 Inchworm to Push Up
10 Cat/Cow
20 Alt Torso Twists
3 Way Banded Stretch

Strength:
Every 90 Seconds for 12 Minutes
3 Deadlifts
Build Each Set

WOD:
“13.1 Open Workout”
17 Minute AMRAP
40 Burpees
30 Snatches 75/45
30 Burpees
30 Snatches 135/75
20 Burpees
30 Snatches 165/100
10 Burpees

*Max Reps in remaining time of Snatch 210/120

Post Workout: 5 Minutes of any combo of Roller, Lax Ball, Stretch