Monday July 17th, 2017
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Category: WOD

Monday July 17th, 2017

Warm up-

1) Stretch KB Kneeling Calf Stretch, 60 seconds per side

Band Lat Stretch, 60 seconds per side

2) 2 Rounds

100 Single Unders

5 Inchworms

5 Pike Push-ups

10 Lateral Lunges

10 Kip Swings

Then:

Spend 10 Mins building up to your squat clean weight and prepping for workout

WOD-

For time: 20 Min Cap

100 Double Unders

50 Handstand Push-ups

25 Squat Cleans (185/125)

50 Pull-ups

100 Double Unders

*Sub HSPU with 1-2 Ab mats or 30 DB Strict Press + 30 Sec HS hold

*DB weight should allow for 10-15 Reps Unbroken

Post WOD-

1.) 4×10 DB Floor Press

2.) 25 Slow Air Squats

20 Pass Throughs

15 Rollover V-sits

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