WOD: July 6th, 2018

Warm-Up

400 M RUN/5OO M Row/15 cal AD
Scorpions x20
Sampsons 50′
Shoulder Protraction/Retraction x20
Wall Squat Therapy x20
Lat Activation’s x10
Swing Development x20
(Slow & Controlled)
Beat Swing x20

Partner Assisted Hamstring Curls x20

WOD Prep (Movement Standards)
T2B, Modified T2B or Knee Raises
Dips
Goblet Squats
DU’s or Power Jumps

Accessory/MurphPrep/ROMWOD

1.
Accessories, for quality

For quality and in as little sets as possible:
#1. 50 strict db press (each arm) choose weight
#2. 50 slow and controlled single arm kb high pulls
#3. 4 x 15 DB flys
#4. Accumulate 6 mins weighted prone hold
#5. Accumulate 3 mins L-sit on boxes (try keep legs as straight as possible, if its to hard then bring knees as high as you can

2.
Pistol Practice 5 x1 0 on ea leg
*do 10 on the right and 10 on the right, no alternating.

3.
ROMWOD

Partner WOD

Fitness
Amrap 25 min
4 Man Makers (20/10)
8 Goblet Squats (25/15)
12 Modified T2B or Knee Raies
16 Bench Dips
20 Power Jumps

Scaled
Amrap 25 min
4 Man Makers (35/25)
8 Goblet Squats (50/35)
12 Modified T2B
16 Dips
20 Double Unders (PJ: 2-1)

RX
Amrap 25 min
4 Man Makers 50/35
8 Goblet Squats (70/53)
12 T2B
16 Ring Dips
20 Double Unders