WOD 7/16/2019


Published July 16, 2019


PreWod

3 rounds
-100m Run/Jog
5-10 Scap Pullups
then
1:00 Banded Overhead Distraction (ea/s)

In Remaining Time Rounds of
12 Air Squats w/1s pause at bottom
20 sec Hollow Hold → Bent Hollow Hold
After first set of Airsquats, build goblet

Movements

Pull-up Practice

Pull Up and Goblet Squat review

MetCons

For Time

For Time:
45 Strict Pullups
every break is
15 Goblet Squat 53/35

No more than
6 penalty sets

Modifications:
5 Rounds
12 Tough Ring Rows
15 Goblet Squats 35/26

Once completed:

For Quality:
4 Rounds:
30 sec Russian Twists w/ Medball
30 sec Suitcase Hold R
30 sec Russian Twists w/ Medball
30 sec Suitcase Hold L


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