Saturday, 17 July WOD

Warm-up

  • 3 Rounds
    • P1) 500m Bike / 250m Row or Ski
    • P2) 15 Shoulder Rolls + 10 PVC OH Squats + 5 Kip Swings + 5 Pull Ups

Partner WOD:

  • For time:
    • Row 2 km — then —
  • 5 rounds of:
    • 15 Chest-to-bar Pull-ups
    • 10 Overhead Squats, 115/75 lbs

Bike Erg / Row, 2k / Ski Erg, 2k Complete in teams of 2. Alternate rounds, 5 rds each. Choose any machine available as the buy in. Scaling Options: Scale to regular pull ups or jumping pull ups if needed. If oh mobility is an issue scale to front squats, these should be unbroken so pick the right weight.

Metcon: For time:

  • Row 500/400 m — then —
  • 5 rounds of:
    • 10 Hang Power Cleans, 155/105 lbs
    • 20/15 Push-ups
  • — then — Row 500/400 m

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