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WOD July 19, 2018 (Thursday)

Gymnastics: Bar Muscle-ups
EMOM 6 Minutes of 2 Chest To Bar Pull Ups plus 2 Bar Muscle Ups

Weightlifting: Deadlift
E2MOM 10 minutes of 4 Deadifts at 75% of your 1 rep max. Alternate with 1-2 Rope Climbs. Rx+ try to aim for 2 rope climbs on alternate minute!

WOD: For time

  • 400 m Run
  • 21 Wall Balls 20/14#
  • 21 American Kettlebell Swings 53/35#
  • 400 m Run
  • 15 Wall Balls 20/14#
  • 15 Kettlebell Swings 53/35#
  • 400 m Run
  • 9 Wall Balls 20/14#
  • 9 Kettlebell Swings 53/35#

rx+: Wall Balls: 30/20#, American KBS: 70/53#

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