Friday, July 20, 2018

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(Practice / Glycolytic 2-5 min bursts)
WOD Review: 8 min

Then group warm up all together: 60 sec row, 20 sec PVC good morning, 20 sec PVC deadlift, 20 sec PVC pass thru, 20 sec PVC power snatch, 10 sec hanging shurgs, 10 sec mini kip, 1 emtpy hand Turkish get-up / side

WOD 1 & 3

Complete as many rounds as possible in 5 minutes of:
9 Handstand Push-ups (Mod: Pads or 3 wall walk-ups)
6 Burpees
3 BB Snatches (P or S) (165/105) (50+ 95/65)

WOD 2 & 4

Complete as many rounds as possible in 5 minutes of:
9 Deadlifts (165/105) (50+ 95/65)
6 T2B (Mod: knees to chest)
3 Turkish Get-ups (total) (53/35) (alt arms each round)

*3 min rest between each WOD
*Start WODs 2 and 4 where you left on in 1 and 3

Post WOD

Not for time: 2-3 rounds of:
10-15 Bicep Curls
15-20 Bent over tubing Tricep kickbacks
10-15/side Tubing torso twists