WOD 7/11/2019


Published July 11, 2019


PreWod

Dumbbell Complex- 8 reps each
8 minutes

Right Arm
8 Db Row
8 Db Snatch
8 Db Press
8 Db Front Squat
8 Db Thruster
Left Arm
8 Db Row
8 Db Snatch
8 Db Press
8 Db Front Squat
8 Db Thruster

Movements

Pull-up Practice

Accumulate 5-7 Sets of 2 weighted pull ups OR Accumulate 4-6 Sets of Pronated Negatives at 3 seconds

MetCons

18 Minute AMRAP

18 Minute AMRAP

400m Run
15 Kipping Pullups
21 Front Squats 95/65

Modifications:
18 Minute AMRAP
400m Run
15 Jumping Pullups
21 Front Squats 55/35

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