WOD

080923

By August 8, 2023 No Comments
Wednesday, August 9

WOD

Warm-up:
75′ Trinity
75′ Walking Samson lunge
4 Inchworm pushup
250m Row
10 Wall squat use same tempo as front squat :2 down/:2 bottom
10 Ring row
4 Up down dog + walk dog
4 Spiderman lunge w/ hip circles
4-6 Floor press
2-3 Strict pullup

WOD:
A) Tempo front squat
3-3-3-3-3 Building
2 second down, 2 second in bottom of squat.
12 minutes including warm-up.
Compare to 071823.

B) 2 Rounds, each against a 2:30 running clock
250m Row
Max DB floor press (50/35#)

250m Row
Max Strict pullup/Ring row
*Record total floor press/strict pullup reps for each round.

Mobility:
1:00 Frog
1:00 Puppy
1:00 Saddle

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