Wednesday, July 3
WOD
Warm-up:
10 Bootstrapper
10 Shoulder rotations on wall
10 PVC passthrough
10 Ring row
5-7 Push up +
10 Superman
12 Figure 4 Glute bridge
10 Air squat
2 Rope get-up
10 Top down deadlift
3-5 Pullup
1-2 BMU or Dip
Warm-up Deadlift
WOD:
20 minute AMRAP:
3 BMU (6 Strict pullup or ring row & 6 Ring dip or push-up)
7 Deadlift (Rx-225/155, Scale I-185/125, Scale II-135/95, Scale III-95/65)
2 Rope Climb (3-4 Rope get-up)
14 Wallball (20/14#)
9 Pullup (Jumping pullup)
7 Deadlift
Mobility:
:45 Lying knee twist
:45 Twisted cross
