July 212021

Warm Up:

2x

Row 30/30/10 (S/M/F)

2o/20 sec 1/2 kneeling overhead hold

10 scapular Push Ups

10 Bent Over Reverse Flys

20 Plank Shoulder Taps

WOD:

E1:30 for 5 Sets

L3 - 50-100’HS Walk

L2 - 3 Wall Walks + 20 Shoulder Taps

L1 - 30 Sec Nose to Wall HS Hold

METCON:

16 MIN OTM - Alternate Between

1) 8 Strict HSPU

2) 16 GHD Sit Ups/22 ABMAT SIT UPS

3) Calorie Row

*Round 1 - 14/12 Reps, 2- 17/14, 3- 20/16, 4- 23/18

4) Rest

L3 - As Written

L2 - 5 Strict HSPU, Row 1-`12/10, 2- 15/12, 3- 18/14, 4- 21/16

L1 - 6 box HSPU, ROW - 1- 9/7, 2- 12/9, 3- 15/11, 4- 18/13