WODs Week of 7/31
MONDAY Front Squats 12 minute EMOM Minute 1: 12 squats at light weight > 50% Minute 2: 11 squats +5 lbs Minute 3: 10 squats +lbs Add weight continuously each minute until you reach a max weight for reps Metcon: 5 RFT -25m prowler push -25 cal row -10 pistols TUESDAY Focus: Ring dips, muscle ups or box dips 10 minute EMOM 3 muscle ups, 5 ring dips, or 10 box dips Metcon: 800m run 15 t2b 600m run 15 on swings 400m run 15 t2b 200m run 15 swings WEDNESDAY Focus 1: 2 jerks from th
