WOD: 240712

Warm Up:

• Two sets of:
• Run x 200m
• Bottom of Squat Goblet Hold x 30 seconds

Dumbbell Side Bend x 15 reps per side

• Dumbbell Suitcase Carry x 50ft per side
• Dumbbell Waiter’s Carry x 50ft per side

• Two sets of:
• Single Arm Dumbbell Deadlift x 10 reps per side (rep starts and finishes with dumbbell between the feet)
• Single Arm Dumbbell Thruster x 5 reps per side
• Down-Up x 5

Lift: Back Squat

*Do a set every 1 minute and 30 seconds.

• 1 x 3 Position Back Squat @ 60-65% 1RM Back Squat
• 1 x 3 Position Back Squat @ 60-65% 1RM Back Squat
• 1 x 3 Position Back Squat @ 70-75% 1RM Back Squat
• 1 x 3 Position Back Squat @ 70-75% 1RM Back Squat
• 1 x 3 Position Back Squat @ 70-75% 1RM Back Squat

*3 Positions are Parallel, Just Below Parallel and In the Hole

Fitness:

4 Sets:

• 500 Meter Row
• 12 Dumbbell Deadlift (35/25×2)
• 12 Dumbbell Devil’s Presses (35/25×2)
• 30/20 Calories of Assault Bike (echo24/16)

Performance:

4 Sets:

• 500 Meter Row
• 12 Deadlift (135/95)
• 12 Dumbbell Devil’s Presses (50/35×2)
• 30/20 Calories of Assault Bike

**Depending on time stop at 3 rounds