July 5, 2023 – Performance

  • WOD
  • July 5, 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 1-RM Dead-Stop Front Squat

“Fran Sandwich”
For time:
1000 Meter Row
immediately followed by…

Rounds of 21, 15 and 9 reps of:
Thrusters (95/65 lbs)

immediately followed by…
800 Meter Run

The post July 5, 2023 – Performance appeared first on Invictus Fitness.

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