WOD

WOD
Weightlifting
Front Squat
On the Minute x 10:
1 Front Squat

Build to a Heavy Single

Metcon
Metcon (Distance)
On the 3:00 x 4Rounds:
14 Pull-ups
7 Double Dumbbell Power Cleans
Max Distance Double Dumbbell Front Rack Walking Lunge

Dumbbells: 50’s/35’s

RX+ 7 Bar Muscle-ups

Mid-line Accessory
Metcon (No Measure)
100 flutter kicks
1:00min Hollow Hold
1:00min Plank

WOD

WOD  July 23, 2020

WOD
Weightlifting
Front Squat
On the Minute x 10:
1 Front Squat

Build to a Heavy Single

Metcon
Metcon (Distance)
On the 3:00 x 4Rounds:
14 Pull-ups
7 Double Dumbbell Power Cleans
Max Distance Double Dumbbell Front Rack Walking Lunge

Dumbbells: 50’s/35’s

RX+ 7 Bar Muscle-ups

Mid-line Accessory
Metcon (No Measure)
100 flutter kicks
1:00min Hollow Hold
1:00min Plank