WOD

071523

By July 14, 2023 No Comments
Saturday, July 15

WOD

Warm-up:
8 Spiderman lunge w/ reach
5 Up down dog + walk the dog
10 Cross body arm swing
10 Shoulder circles front and back
2 Rounds of:
5 Ring row
7 Pushup
9 Tuck up
150m Run

WOD:
A) Bench press
5 minutes to build to 70%
then
Every 2 minutes for 10 minutes
4-5 Reps at 70%

B) “Nicole”
20 minutes for max rounds and max pull-ups in each round.
Run 400 meters
Max rep Pull-up
*Record number of pull-ups completed for each round.

Mobility:
1:00 Side puppy
1:00 Lizard

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