WOD326 - Monday, June 29th

RX

Mobility
Saddle, 4min.
Pigeon, 2min./side

1. Warm-up
Run 400m
28 Strict Pull-ups

2. Strength
Back squat 5×5 @72%
no belt, sleeves, or oly’s – keep rest short.

RX+ Superset
Dumbbell Strict Press 5×5 @5lbs heavier than week 1

3. MetCon
EMOM until you cannot complete round in minute
3 Wallballs & 5 toes to bar
6 Wallballs & 5 toes to bar
9 Wallballs & 5 toes to bar
12 Wallballs & 5 toes to bar
And so on…
(20/14lb wallballs)
(RX+ 7 TTB)

SCALED

Mobility
Saddle, 4min.
Pigeon, 2min./side

1. Warm-up
Run 400m
28 Assisted Pull-ups

2. Skill
Back squat 5×5

3. MetCon
EMOM until you cannot complete round in minute
3 Wallballs & 5 hanging knee raises
6 Wallballs & 5 hanging knee raises
9 Wallballs & 5 hanging knee raises
12 Wallballs & 5 hanging knee raises
And so on…

COMPETITION

1. Side Work
For Time:
Row 3k
150 Double-unders
Row 2k
100 Double-unders
Row 1k
50 Double-unders