7/15/20

Warm Up

  • 10 squat therapy
  • 10 wall balls
  • 10 box ankle stretches
  • 10 pvc pass through/around the world
  • 8 kip swings
  • 10 pull-ups

Strength

  • 5 x 2 OHS

WOD

  • 3 rounds for time (14 min cap)
    • Performance
      • 16 alt DB (50/35) overhead lunges
      • 8 hand release push-ups
      • 16 alt DB overhead lunges
      • 8 C2B pull-ups
      • rest 2 min between rounds
    • Fitness
      • 16 alt DB (35/20) overhead lunges
      • 8 push-ups
      • 16 alt DB overhead lunges
      • 8 banded pull-ups or ring rows
      • rest 2 min between rounds

Body Armor

  • 100 russian twists with a slam ball