Thursday, 22 July WOD

Warm-up

  • 3 Rounds
  • 1:30 Row
  • 10 Air Squats / Goblet Squats / Front Squats
  • 5 Kip Swings / Scap Pull Ups / Pull Ups

  • -Couch Stretch (30”each side x2)
  • -Pigeon Stretch (30”each side x2)
  • -Lat Stretch (15”each side x2)

METCON

  • 3 rounds for time of:
    • Row, 500 m
    • 7 Front Squats, 225/155 lbs
    • 35 Pull-ups

Front Squats- from the floor

Quality

  • 3 rounds for quality of:
    • 10 L/10 R Single Arm Dumbbell Front Squats, pick load
    • 20 Hollow Rocks
    • 10 L/10 R Single Arm Dumbbell Front Squats, pick load
    • 20 Banded Pull Aparts

Some quality unilateral work today, go as heavy as you are able to stay in a good position! Scaling Options: Scale the front squat weight to something moderate that you can keep unbroken. Scale Pull Ups to inverted rows or jumping pull ups.

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