WOD 7/8/2019


Published July 8, 2019


PreWod

2 Rounds:

Joint Circles 30 sec each
Neck, Shoulders, Wrists, Hips, Knees, Ankles

With a partner alternate:
1) 30 sec Glute Bridges
2) 30 sec FLR w/hollow body

1) 10 Walking Lunge
2) 10 Scap Pullups

Movements

Muscle-up Practice


MetCons

For Time:

For Time:

1k Row
6 Ring Muscleups
→ 15 Kipping Pullups
+ 15 Ring Dips
30 Burpees
60 Box Jumps 24/20
90 Abmat Situps
800m Run

Modifications:

For Time:
750m Row
15 Jumping Pullups
+ 15 Box Pushups
30 Bodybuilders
60 Box Stepups 20/16
75 Abmat Situps
600m Run

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