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Friday July 16th WOD

Warm up: THIN GREEN BAND

2x Through

20 x Banded Pull Aparts

10 x Banded Good Mornings

10 x Banded Single Arm Rows

20 x Banded Tricep Push-Downs



Strength: 10min EMOM

1 Clean Pull (shrug)

1 Hang Clean Pull (Shrug)

1 Squat clean

(Increase weight as you go)


Conditioning: (17min CAP)

21 Front Squats (135/95)(125/85)

200 Meter Run

21 Burpees over bar

200 Meter Run

15 Front Squats

200 Meter Run

15 Burpees over bar

200 Meter Run

9 Front Squats

200 Meter Run

9 Burpees over bar

200 Meter Run


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