WOD

June 27, 2017

 

a) WARM UP:

3 rounds for quality:

  • 10 jumping jacks
  • 10 lunges
  • 10 push ups
  • 10 beat swings

 

b) STRENGTH/SKILL:

Minutes 0:00 – 5:00:

  • 3 Pausing Strict HSPU (pause for 2s with head on floor) (scale: 1 Wall Walk)
  • 3 Pausing Strict Pull-Ups (pause for 2s with chin over bar) (scale: set up band as required)

Minutes 5:00 – 10:00:

Minutes 10:00 – 15:00:

  • 6 Strict Toes to Bar (or as high as we can)
  • 3 Inchworms

 

c) WOD:

For Time:

  • 1000 m Run (if it’s raining, or you’re injured, row 1200 m)
  • 30 Kettlebell Swings (53/35)
  • 20 Bar Facing Burpees

 

Rest, as needed, then:

Finisher:

  • 30 evil wheels

 

d) ACCESSORY WORK:

3 Rounds, resting as briefly as needed as you transition between stations…

  • 10 strict dips on bars
  • 30s Front Rack Hold (barbell – approx. 75% of FS)

 

e) POST-WOD RECOVERY:

  • Hamstring, calves and lats rolling
  • Couch stretch
  • Calf stretch
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