Mon WOD 07.31.17

Mon WOD 07.31.17

Mon WOD 07.31.17

WARM UP

Joint Rotation
Shoulder pass through

20 Burpee sprint

WOD

Front Squat 
5 reps x3 sets 255/165
REST 1min between set

Gymnastics Conditioning 
4 sets of: 
4 Weighted Strict Pull ups 20/16
4 Kipping Pull up (no weight)
4 C2B Pull up (no weight)
rest as needed between sets
*The goal is to complete the entire giant-set
without coming off the bar. Use Med Ball 
between your legs and drop the weight after 
four reps without coming off the bar.

Conditioning 
6 RFT:
3 Strict Pull ups 
6 DB Thrusters (50/35)

Rowing Conditioning
With a partner Row 100 Calories
EMOM Switch until you hit 100 Cals

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