WOD | FRIDAY 7/31/20 | CrossFit 791 Cashmere

WOD | FRIDAY 7/31/20 | CrossFit 791 Cashmere

July 30, 2020


Friday July 31


0-5 (Group Warm-up)

2 minute Row/AD/ 400m Run

5 strict pull ups

30 second HS Hold

10 DBall Cleans

20 Air Squats

Shoulder/Hip Prehab


5-15 (Metcon)

10 minute Amrap

3 Strict Pull ups

6 HSPU

9 DBall Cleans (3/2 M or 2/1 F Sandbag)

12 Air Squats 


(@Home- 10 minute Amrap: 5 HSPU or 10 SA PP 10 SA Cleans and 20 Air Squats)


15-20 (Rest)


20-35 (Strength)

7 minutes to work up to a HS Back Squat

Then 8 minutes to complete 3x10 @70-75% of today’s HS


(@Home- Complete 5x15 Weighted Cyclist Squats)


35-45 (Cleaning & Cooldown)

1 minute of:

Pigeon (each side)

Prayer Stretch

Saddle

Straddle