WOD

Friday, July 12th

07/11/2019

WARMUP:

 

500m Row (2min max)

 

Then

 

2 sets:

 

50 Plate Hops

 

40 Mountain Climbers

 

30 Jumping Jacks (clap OH & behind the back)

 

20 Plate Ground to Overhead

 

10 PVC Passthrough Deficit Reverse Lunges off plate

 

 

 

EXTENDED WARM-UP:
3 SETS: (:02 pause at the top of each rep)

4 Strict Press (10X2) + 4 Push Press (10X2)
*Superset each set with 20 Glute Bridge-Ups.

SET 1 - Empty Barbell
SET 2 - Building Weight
SET 3 - Workout Weight

 

 

 

WORKOUT:

 

FOR TIME:
1000m Row
800m Run
50 KB Swing (53/35)(35/26)
40 Push Press (115/75)(95/65)
500m Row
400m Run
25 KB Swing
20 Push Press
*25:00 Hard Cap*