WOD

081923

By August 18, 2023 No Comments
Saturday, August 19

WOD

Warm-up:
150m Run
3 Inchworm lunge
30 Jumping jax
5 Floor tap (F/M/B)
10 Reverse lunge
10 Hollow rock
10 Superman
16 Fire hydrant
10 Wall squat
5 Lat pull
5 Kip swing
2-5 Pullup
1-2 BMU
Warm-up front squat to heaviest load

Partner Workout!
For time:
100 Double Unders (200 SU)

3 Rounds
30 Pull-up (Ring row, scale volume to 20/round)
30 Front squat (Rx-95/65)

100 Double Unders

3 Rounds
20 C2B (Jumping C2B, scale to 14/round)
20 Front Squat (135/95)

100 Double Unders

3 Rounds
10 BMU (2-for-1 Strict pullup + dip, or 1-for-1 as scaling option)
10 Front Squat (175/115)

100 Double Under
*1 partner working at a time
**32 minute cap.

Mobility:
1:00 Couch
1:00 Saddle

Leave a Reply

This site uses Akismet to reduce spam. Learn how your comment data is processed.