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WOD – MONDAY – JULY 31st

Published by Nate on

Warm up: 5 min
20/15 cal assault

Mobility: 7 min
low dragon/lizard/straddle/supine twist/puppy dog/twisted cross

Activation: 10 min
Kb arm bar
Foam slides
Seated glute abduction
Goodmorning
Twy rotator
Med ball squeeze
Banded press
Build to high box jump and HS hold

SWOD: 10 min
3-position snatch

SWOD:
5xE90s: 3 Front Squat

SWOD: 5×3 push press
Every 90sec

WOD: 5 min cap
40/30 cal assault
100 ft single arm OH lunge 80/55lb

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Categories: WODs

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