WOD 8/13/2019


Published August 13, 2019


PreWod

30 sec Walking Lunges
30 sec Samson Stretch (ea/s)
30 sec Scap Pullups slow
30 sec Inch Worms
x 3

Movements

Pull-up Practice

Build to a heavy 2 weighted pull up. Modification: Accumulate 5-7 sets of 3-5 negatives(2-3 seconds each)

MetCons

4 Rounds

2-2-1-1 Rope Climbs
200m run
20-15-10-5 Pistols

Modification:
10-8-6-4-2 Tough Ring Rows
200m run
25-20-15-10-5 Front Step Lunges

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