WOD 7/23/2019


Published July 23, 2019


PreWod

2 Rounds Smooth
30 sec Inch Worms
30 sec Samson Stretch (ea/s)
30 sec Deadhang Hold
30 sec Banded Pull Aparts
30 sec Russian KbS

Movements

Pull-up Practice

Accumulate 5-7 sets of 2 weighted pull ups. Modification:Accumulate 5-7 sets of 3 - 5 pronated negatives(3 seconds)

MetCons

20 Minute AMRAP

20 Minute AMRAP
5 Deadlifts Heavy
10 Pullups
200m run
1:00 rest

Modifications:
5 Deadlifts 95/65
10 Jumping Pullups
200m run
1:00 rest

Leave a Comment: