DATE – Tuesday July 15th
Warm-up: Scapjacked Activation / alternate with lower body dynamic movements (10 min)
Mobility: Banded shoulder stretch out (pecs, overhead, across the body)
Review WOD movements as needed and give athletes 6-8 min to set up, prep/practice.
WOD A) Complete for time:
Row 700m
50 Kettlebell Swings (24/16kg)
40 Push-ups
30 Toes to Bar
Rest 3 min
Row 500m
40 Ball Slams (30/20lb)
30 Pull-ups
20 Box jump overs (24/20”)
Rest 3 min
Row 300m
30 Overhead walking lunge steps (55/35)
20 Kettlebell Clean & Jerk (24/16kg) (break as you like but must be even reps L&R)
10 Ring muscle-ups (sub – 5 rope climbs / 20 ring rows)
Score is total time to complete minus the 6 min rest.
