WOD 190706 (六)

CROSSFIT WOD

1. Warm Up + Mobility

<10:00 total>

Buy-In:

  • 88 jumping jacks

Then 2 rounds:

  • 8 walkouts

  • 8 burpees

  • 8 scapular pull-ups

Then 2 rounds:

  • 0:30 Yoga Wall L-Sit

  • 8 kippings

2. Skill

<15:00 total>

“Uptown, Downtown”

E3MOM 15 (5 sets): *

  • Set 1: Max rep (unbroken) strict pull-ups

  • Sets 2-5: Previous set’s reps - 1*

    + 0:30 HS hold between each set (4x total) [scaled: yoga wall L-sit]

*Can break up sets

3. WOD

<35;00 total>

“Shake Weight”

3RFT (TC=30:00):

  • 800m Run

  • 21 T2B

  • 30 DB Snatches (22.5/15)

COMMUNITY WOD

“TEAM 1776”

US INDEPENDENCE DAY TEAM WOD

For Time (3p team | TC=45:00):

  • KB Swings (24/16)

  • Box Jumps (24/20 in)

  • Air Squats

  • Push-Ups

  • Burpees

  • Pull-ups

  • Sit-Ups

  • Row (calories)

  • Double-Unders

  • WB shots (9/6)

  • OH Walking Lunges (15/10 plates)

  • Dumbbell Push Press (20/15)

As a team, complete a total of 1776 reps involving all exercises in any order. Teammates may work at the time, but everyone must work together on the same movement and move to the next one together.

The only requirements are that the team not complete more than 200 reps of any one movement, and each team member must complete at least 10 reps of each movement.