10th July 2019

WOD WOD, July 11, 2019

Gas it

Warm-up
Johnson Primer – x 2 Rounds

Cat Cow
Rocking Adductor
T spine rotations
Planche Leans
Shoulder Taps

Accessory
Pre WOD prime – In Pairs M4M for 12-14 Minutes

6 x Tempo Strict knee raises ( hollow )
8 x KB half kneeling press P/side
10 DB Rows (5/5) (Heavy)
12 x DB staggered stance DL ( 6/6 )
*Use same DB for Rows / DL

Metcon (Time)
5 RFT – 17 Minute cap

10 Kipping pull ups
20 x ab mat sit up
10 DB Snatch
200m run
60sec rest after each round

Rx 22.5/15kg
Rx + C2B

OPTIONS:

PU : 5 Reps / Jumping / RR
DB : Reduce Load

COOL DOWN
Banded Hips / Lats x 2 mins p/side

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