WOD

082422

By August 23, 2022 No Comments
Wednesday, August 24

WOD

Warm-up:
10 PVC passthrough
4 Walk out + push up
30 Jumping jax
10 Halo
20 Mountain climber
7 Push-up+ (push up + scap pushup)
2 Rope get-up
8 Narrow stance air squat
6 Kip swing
4 Pullup or 2 muscle up
4 Jump to support on rings w/ 5 second hold at top (scale by doing this on low rings w/ feet on ground or hold a high plank for :30)
4 DB floor press
2 Inverted burpee

WOD:
20 minute AMRAP:
1 Rope Climb (2 Rope get-up)
2 Muscle up or 2 Pullup/ring row + 2 Dip/Pushup
4 Inverted burpee (Scale roll to candlestick to a narrow stance air squat, handstand to a burpee)
8 DB floor press (Rx-50/35, Scale I-35/25, Scale II-25/15)

Mobility:
1:00 Archer
1:00 Twisted cross

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