WOD 11.07.19

PERFORMANCE

SHOULDER MOBILITY

3 Sets for quality:

20 Alternated Plank KB/DB Drags 

10 Ring Face Pulls 

5 Ring Fall Outs 

-rest as needed-


CONDITIONING

For time: 

100 Double Unders

50 C2B Pullups 

100 Double Unders

50 HSPU 

100 Double Unders 


FITNESS

BUILD

3 Sets for quality:

10 DB Pushups (1.1.2) 

10 Banded Strict Pullups (1.1.2) 

10 Barbell Curl to Supinated Press 

-rest as needed-


CONDITIONING

For time: 

500m Row 

40 Burpees to Bumper 

30 Bumper G2OH 

200 Single Unders 

10 Wall Wlaks