21-22JUL20: SUMMER HOME WOD #17

TODAY WE RE-TEST HOME WOD #17, THE WORKOUT FOR 21-22APR20 DURING DISTANCE LEARNING!!
If you completed Home WOD #17, and recorded your score (either on your own or by posting your score in the comments/reply section of that workouts blog post), your goal today is to earn a Personal Record (PR) aka your goal is to beat your original score! Good luck!

Coach Shakstad’s Demo Video:

Warm-Up:
Complete 3 sets of:
-10 seconds high knees (in place)
-10 seconds butt kickers (in place)
-5 air squats
-5 burpees

Movement Focus + Videos:
BACKPACK BENT OVER ROW


BEAR HUG SQUATS WITH BAG:

BURPEES OVER BACKPACK

Movement Task:
After watching the demonstration videos, use an EMPTY  backpack or a small to medium size bag to perform the following:
-5 reps backpack bent over rows
-5 bear hug squats
-5 burpees over bag 

Next, load your bag with approximately 5-10lbs, and repeat the movements with the lightly loaded bag.
*Suggestions for 5-10lb load: 2-4 textbooks, 3-4 water bottles, 5-10lb dumbbell, a sack of potatoes, 4-6 cans/peanut butter jars, etc. 

Met.Con:
(Set a timer for 10 minutes)
As Many Rounds as Possible (AMRAP) 10 minutes:
-5 reps backpack bent over row
-5 bear hug squats
-5 burpees over bag 

1 round= 5 bent over rows + 5 bear hug squats + 5 burpees over bag

Score: Total rounds completed in 10 minutes

Cool-Down/Mobility:

ONCE COMPLETE WITH ALL HOME WOD COMPONENTS:
-Post your first name/last initial + your workout score down below in the ‘Leave a Reply/Comments’ section (optional, but highly encouraged)!! IF YOU COMPLETED THIS WORKOUT ON 21-22APR20 as HOME WOD #17, AND YOUR SCORE TODAY IS BETTER THAN IT WAS ON 21-22APR20, WRITE ‘PR’ NEXT TO TODAY’S SCORE 🙂
-Drink water, eat some protein, wash hands with soap/water, and give yourself a high-five!

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