July 14, 2023 – Performance

  • WOD
  • July 14, 2023
  • (0)

Warm Up

One set of:
Assault Bike x 3 minutes

Two set of:
Walking Lunge x 20 steps
Side Plank x 20 seconds per side
Bottom Squat Hold w/Kettlebell x 20 seconds
Tempo Goblet Squat x 3 reps @ 30X1 tempo


In 15 minutes build to today’s 3-RM…
Pause Front Squat @ 33X1

Please adhere to the tempo – 3 second descent, and a 3 second pause in the bottom position.


Every 4 minutes, for 20 minutes (5 sets), for times:
400 Meter Run
12 Thrusters (75/55 lbs)
6 Bar Muscle-Ups

The post July 14, 2023 – Performance appeared first on Invictus Fitness.

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