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WOD – FRIDAY – JULY 10th

Published by Nate on

WU: (15 mins)
3 Rounds:
15 Cal row
10 Ring rows
5 MB Scoop Throws
MOB: Forearm, Hamstring, Hip Flexor, Bicep

SWOD 1: (10 mins)
FITNESS:
9 ROUND EMOM
1 Rope Climb or 1 Legless Rope Climb
PERFORMANCE:
Min 1-3 = 1 legless rope climb
Min 4-6 = 2 rope climbs with legs
Min 7-9 = 1 leg less + 2 with legs

SWOD 2: (15 mins)
5 mins to warmup Deadlifts
5 Round E2MOM x 5 reps

WOD:
10 min AMRAP
15 KB Swings (24/16)
15 Box jumps (24/20)
15 Cal row

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