9th July 2019
WOD WOD, July 10, 2019
BIG DAY
Warm-up
Back Squat (Weight)
E2.15 :
1×5 @ 50%
1×3 @ 60%
1×2 @ 70%
1×1 @ 80%
1×1 @ 90%
1×1 @ 95%
1×1 @ 101%+
*1 attempt at a max
*Have a spotter or 2 ready
* If you miss, you’re done, no redo’s
Metcon (Time)
For time – 8 minute cap
18-15-12
Kipping Ring dip
*150m Farmers carry after each set
RX + Muscle up into dip
OPTIONS:
Ring Push Ups / True Push Ups / Ab mat Push ups
COOL DOWN
Foam Roll / Trigger Point
B) Hip Flow – Gym Length
C) Glute Prep