JULY 23, 2018

WARM UP
1) Mobility
2) Barbell Warm-up:  10 Deads, 10 Front Squats, 10 OHS, 10 Good Mornings, 10 Back Squats
3) Accessory:  5×5 Strict Pull-ups (any scaled variation:  ring rows, banded)

BARBELL
Overhead Pause Squat, 5×5 @ 50% of 1 RM (3 second pause)

BWO & WOD
Rx / Partner / 1 works / 3 RFT / 20 cap
50 Cal Row
50 Burpees
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RX+ / 3 RFT / 20 cap
30/25 Cal Bike
50 Push-ups

KICKER
For Time:
21 WBS
21 KBS, 55/35/25
21 Box Jump Overs, 24/20