WOD

071223

By July 11, 2023 No Comments
Wednesday, July 12

WOD

Happy Birthday, Catharine McNally!

Warm-up:
10 PVC passthrough
10 Snap to hollow hold hold w/ PVC
10 Snap to Superman w/ PVC
4 Yoga pushup
3 Deep squat complex
10 T-spine opener
10 Ring row
6 HRPU
25 Jumping jax
6 DB snatch
6 Burpee
Warm up BMU or Pullup/Dip

WOD:
A) Every :90 for 6 minutes
2-5 Bar Muscle-up or 4-8 Strict pullup + Dip (Scale to ring row + HRPU)
12 Superman w/ :2 hold

B) 3 RFT of:
20 DB Snatch (Rx-50/35, Scale I-35/25, Scale II-25/15)
30 Burpee (Scale to 20)
*15 minute cap.

Mobility:
:30 Puppy
:45 Twisted cross
:45 Thread the needle

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