WOD

070122

By June 30, 2022 No Comments
Friday, July 1

WOD

Warm-up:
75′ Walking Samson Lunge

2x Thru
3 Yoga Push-up
6 Ring Dip
9 Superman

75′ Bear Crawl

2x Thru
3 Ring Dip Negative
6 Bench Press (empty bar)
9 Glute Bridge

3 DB Manmaker

WOD:
A) Spend 8 minutes building to a heavy 3 rep Bench Press
then perform a single max set w/ 60%

B) 50 Strict ring dip for time
for every break perform:
5 DB Pushup/R arm row/L arm row/power clean/lunge/lunge
(Rx-35/25, Scale I-25/15, Scale II-15/10)
*12 minute cap.

Mobility:
:45 Puppy
:45 Archer
:45 Eagle

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