WOD Mon Jul 22

Strength/Stamina

Alternating "On the Minute" x 12 (6 Rounds)
Odd Minutes - 3 Front Squats
Even Minutes - 6 Back Squats

Done at 63% of 3RM

Work

"Hot Sauce" Part #1
AMRAP 3:00
21/15 Calorie Row
21 Lateral Burpees over bar
Max Overhead/Front Squats @ 75/55

Rest 3:00

"Hot Sauce" Part #2
AMRAP 3:00
18/13 Calorie Row
18 Lateral Burpees over bar
Max Overhead Squats @ 95/65

Rest 3:00

"Hot Sauce" Part #3
AMRAP 3:00
15/11 Calorie Row
15 Lateral Burpees over bar
Max Overhead Squats @ 115/85

Rest 3:00

"Hot Sauce" Part #4
AMRAP 3:00
12/9 Calorie Row
12 Lateral Burpees over Rower
Max Overhead Squats @ 135/95

CompTrain

Every 2 Min x 5 Sets:
2 Hang Snatch High Pull
1 Hang Squat Snatch

Set #1 - 60%
Set #2 - 65%
Sets #3+4+5 - 70%