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WOD – FRIDAY – July 28th

Published by Nate on

WU: (8 mins)
Tabbata row
Ladder Drills

MOB: (8 mins)
Low Dragon, Dragon, Pigeon, Forward Fold, Half Bound Angle QL, Supine Twist, Puppy Dog

ACTIVATION: (8 mins)
KB Arm Bar
Glute Walk
TWY + Rotator
Medball Squeeze
Goodmornings
Knee Extension
Gas Pedal
SL Squat Airex

SWOD: (6 mins)
Establish a Heavy 2 rep UB Turkish Getup

SWOD: (15 mins)
5 min warm up
5 Round E2MOM: 2 Deadlifts

WOD:
On a 4 min clock complete as many reps as possible of
10 Bar Muscle Up (c2b + matador dip)
100 DUs
20 Burpee DB step up (45/30lb)(24/20″)
*If completed before 4 min, add 4 min to clock and proceed to
10 Bar MU + 100 dus + 25 Burpee DB step up
*If completed before 8 min, add 4 min to clock and proceed to
10 Bar MU + 100 DUs + 30 Burpee DB step up
**Score is time completed or number of reps

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Categories: CrossFitWODs

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