WOD

072223

By July 21, 2023 No Comments
Saturday, July 23

WOD

Warm-up:
10 Leg swings
then
:30 each
Jumping jax
Up down dog
Spiderman lunge
Narrow stance air squat
Ring row
Deep squat complex
Burpee
Single leg v-up
Superman
Wall walk up

WOD:
A) Pause Back squat (2-3 second pause)
3-3-3-3-3 Building
*14 minutes

B) 3 RFT of:
10 Strict Pullup (Ring row)
200m Run
10 R2C (elevated mat or narrow stance 1 1/4 squat)
200m Run
10 Strict HSPU (Pike pushup or Seated press)
200m Run
*18 minute cap.

Mobility:
:45 Side puppy
:45 Low dragon

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