WOD 6/29/2019


Published June 29, 2019


PreWod

400m Indian Run/Jog

30 sec of each:
Arm Circles
Hip Circles
Knee Circles
Samson Stretch(each side)
Cat-Cow
Windmills(each side/no KB)

Movements

Pull-up Practice

10 minutes to build 5 weighted pull ups OR 4-6 Sets of 3-5 (5 second) supinated negatives, rest as needed

MetCons

20 Min AMRAP

10-20-30..ect
Toes to Bar
DB Snatches 50/35
-Single Arm DB -OH Squats

Modifications:
10-20-30..ect
Hanging Knee Raises
DB Snatches 25/15
-Single Arm DB OH -Front Step Lunge

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