July 12th, 2017

5:00pm – Recovery

20 minute ROMWOD


6:00pm – Awaken Day 3

Back Squat (32X1 – 6,6,5,5,4) 95/115/135/155/175

RNT Split Squat (20X1) 8 reps each leg w/ 2x20lb DB

rest 60s

Ring Pull Ups (21X1) 5 reps

rest 60s

3 rounds

Single Leg RDL (2011) 8 reps each leg @ 2x20lb DB

rest 60s

Single Arm Press (2112) 8 reps each arm @ 40lb DB

rest 60s

3 rounds

5 strict T2B

20s wall facing handstand

20m sled push (135 – dog sled)

5 renegade rows (2x20lb)

9min AMRAP

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