Monday

Pre Warm-Up

3 Rounds 

10 KBS

10 Cuff Isolation 

15 Sit-up

+

2 Rounds 

15 Lunges 

5 inchworms 

 

Warm-Up

Dynamic Shoulders 

Learn Bench Press 

 

Strength

A.) Bench Press 

5×8 

*No % – move well, feel good! 

 

WOD

For Time – 7min cap 

30 HRPU 

30 Thrusters @ 75/55

30 Pull-Ups 

 

3min Rest 

 

For Time – 5min cap 

20 HRPU 

20 Thrusters 

20 Pull-Ups 

 

Cool Down 

1.) 1,000m ski erg

2.) 3 Rounds 

10 pass through 

30sec roll t-spine 

2018-07-30T14:51:15+00:00July 17th, 2018|WOD|