Tuesday 31 July

Melissa J Deadlift

WOD:

21-15-9 reps for time of:
Front squat @ 95/65
Burpee
Pull-up

Post time to comments.

SCALES:

Gold

None

Silver

21-15-9 reps for time of:
Front squat @ 75/45
Burpee
Pull-up band assisted

Bronze

21-15-9 reps for time of:
Front squat @ 65/35
Plank Burpee
Pull-up band assisted or Ring Rows

WARMUP:

Dynamic Drills

MOBILITY/SKILL WORK:

Skill Work

Front Squat @ a moderate load
5-5-5

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