WOD: July 20th, 2018

Warm-Up

400 M RUN/5OO M Row/15 cal AD
Banded Pull Aparts x40
Scorpions x20
Lunges w/ Twist 50′
Walking Side Lunges 50′
Burpee Broad Jump x50′

Partner Assisted or Banded (RED) Hamstring Curls x20

Dumbbell Warm-Up
2 Rounds
5 Good mornings
5 shoulder press
5 front squats

WOD Prep (Movement Standards)
farmers carry
Sumo DLs
Push-Ups
Ball Slams

Accessory/MurphPrep/ROMWOD

1.
Extras session
Weighted dips
5 x 10 reps
(Add weight if easy)

Pistols
4 x 10 e/s

5 sets
10 x weighted sit ups
*plate above head
15 x reverse back ext. legs raise

2.
3 min
Max Burpee Box Jump Overs

3.
ROMWOD

Saar & Peter’s Baby Partner WOD

4 Rounds for time of:

200m Farmer’s Carry (FIT: 25/20, SC: 55/35, RX: 75/55)
40 Ball Slams (FIT: 10#, SC: 14/10, RX: 20/14)
40 Pushups
40 Sumo Deadlifts (FIT: 45/35, SC: 95/65, RX: 135/95)

*Both partners complete farmers together, switching off carrying as needed. All other reps, one person completes at a time.