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WOD - Fr 02.07.21


WARM UP


2 rounds for quality of:

Hang From Pull Up Bar, 30 secs

10 Scapular Pull-ups

10 Kip Swings

10 Step Back Lunges

10 Push-up to Down Dogs


CONDITIONING


Every 1 min for 40 mins, alternating between:

Row Calories, 45 secs

Wall Ball, 12/9 kg, 30 secs

Burpee Box Jump Over, 45 secs

5 Bench Press, 60% 1RM


COOL DOWN


FQ: Pigeon Stretches and Shoulder Stretches

For quality:

Pigeon Stretch, 2 mins

Shoulder Stretch, 2 mins




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