Jul 31

Workout of days past

Strength

Pull-Up EMOM 12 1 – 3 Weighted Pull-Ups 2 – 5 Strict Pull-Ups 3 – 8 Kipping/Butterfly

Conditioning

“Jerry”

1 mile Run 2k Row 1 mile Run

*Hero WOD, be smart and scale as needed. Avg time on this is 22-26 for men and 24-30 for women. Goal should be sub 32, so make sure to adjust distances if needed.

WOD #2

Washboard Wednesday

EMOM 8 1 – 20 sec Hanging L-sit 2 – 30 sec Sorenson Hold

WOD

3 RFT 200m Run 20 KB Swing (24/16) 20 Box Jump Overs (24/20) 10/arm Single Arm KB Snatch (24/16)