WOD 7/31/2019


Published July 31, 2019


PreWod

Half Tabata
Group A) Bike or Bodybuilders
Group B) Row

Then Switch

Hot Potato
Penalty movement- 10 Ring Rows or 10 Pushups

Movements

Pull-up Practice

Build to a heavy 3 weighted pull up. Modification: Accumulate 5-7 sets of 3-5 negatives(3-5 seconds)

MetCons

For Total Work Time

On 5 min mark Alt. x 4

0:00, 10:00
30/25 Cal Row
12 Pullups
5:00, 15:00
30/25 Cal Air Bike → 30 Burpees
12 Ring Dips →20 Pushups

Modifications:
0:00, 10:00
24/18 Cal Row
15 Jumping Pullups
5:00, 15:00
24/18 Cal Air Bike →20 Bodybuilders
15 Box Pushups

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