Monday, August 1
WOD
Warm-up:
200m Run
4 Walk-out + pushup
8 Reverse snow angel
8 Renegade row
7 Burpee
15 Penguin jump
6 Single arm push press
6 DB snatch
20 SU
10 DU
4 Lat pull + strict pullup
4 Dip w/ :5 hold in support position
WOD:
EMOM x 10 (5 sets)
Odd: 4-10 Strict pullup (Rx+ add weight, Scale to banded pullup or ring row)
Even: 4-10 Strict dip (Rx+ add weight, Scale to parallette dip or HRPU)
Rest 2 minutes
EMOM x 10 (5 sets)
Odd: 12-16 DB snatch (Rx-50/35, Scale I-35/25, Scale II-25/15)
Even: 25-50 DU (50-75 SU)
Mobility:
:30 Cat/cow
:30 Child’s pose
:30 Puppy dog
:30 Thread the needle
:30 Twisted cross
