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WOD – FRIDAY – JULY 24th

Published by Nate on

WU: (20 mins)
3 RNDs: Row 200m + 10 BB Goodmornings + 10 Leg raises in Side plank
MOB: Squat Stretch, Hamstring, Bully, Calf

SWOD: (20 mins)
5 mins to Warmup Deadlift + Strict Pullups
14 Round Alt EMOM:
Even = 2 Touch-n-Go Deadlifts (Go heavy but NOT a 2RM)
Odd = 5 Strict Pullups (upscale to hollow body, or eve “L”-pullups)

WOD: (12 min cap)
5 Rounds for time
20 Wallball Shots (20/14)
10 Deadlifts (225/155)

*WOD should be 6-12 mins at a high effort so scale accordingly.

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