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“SQUAT, PULL, PUSH” WOD 7/11/18

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WARM UP:
400 M. Run or Row
2 Rounds
10 Pass Throughs
10 Good Mornings
10 Front Squats
5 Inch Worms + 10 Scorpions
Then:
Mobility


WIN
SKILL:
4 Rounds
7 Strict C2B Pull Ups
20 Banded Tricep Extension
20 Banded Front Raises
LIFT:
Front Squat
*Work to 75%
3 x 5 @ 75%
Then:
Clean Extension
3 x 3 @ 90%
WOD:
“SQUAT, PULL, PUSH”
3 Rounds
75 Air Squats
25 Pull Ups
20 DB S.A. Push Press (70/50) (60/40)


FIT
SKILL:
4 Rounds
7 Supine BB Row
20 Banded Tricep Extension
20 Banded Front Raises
LIFT:
Front Squat
4 x 8
*Build.
WOD:
4 Rounds
25 Air Squats
20 Push Ups
15 Jumping Pull Ups

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