WOD 7/13/2019


Published July 13, 2019


PreWod

With a Partner
Partner 1) 45 sec Kb Glute Bridge w/ 1s pause at top
Partner 2) 45 sec Arch Body Hold
Then Switch
x 2
Partner 1) 45 sec Russian KbS (light)
Partner 2) 45 sec Squat w/Wallball in Front Rack
Then Switch
x 2

Movements

Deadlift 5 X 5

Accumulate 5 sets of 5 reps building

MetCons

For Time - 20 Minutes

For Time - 20 Minute Cap
In Partners Accumulate Reps in any Order

300 Russian KbS 53/35
200 Wallballs 20/14
100 Kb Tactical Lunges

One partner works / other partner does Deadhang hold OR Plank Hold

Modifications:
250 Russian KbS 35/26
150 Wallballs 14/10
100 Kb Tactical Lunges

One partner works / other partner does Deadhang hold
OR Plank Hold

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