WOD | MONDAY 7/27/20 | CrossFit 791 Cashmere
Monday July 27
0-5 (Group Warm-up)
2 min Row/AD/400m Run
15 RKBS
10 Beat Swings
5 Pullups
5 TTB
Shoulder/Hip Prehab
5-10 (WOD Setup)
10-20 (Interval)
10 minute EMOM
Even:
4 Hang Cleans + 8 STO 115/75 (50 second cap)
Odd:
5 Pull Ups + 10 TTB (50 second cap)
(@Home- 3 SA Hang Cleans + 6 SA STO each arm and 10 SA Alternating Snatches and 10 V ups)
20-27 (Rest/Set-up)
28-35 (Amrap)
8 minute Amrap
200m Run
10 Dead-lift @40% of max
(Dead-lift weight increases by 10% of max each round)
(@Home- Deadlift weight will remain the same but the reps will increase by 5 each round)
35-45 (Cleaning & Cooldown)
1 minute each side of:
Single Leg Forward Fold
QLT Stretch
Pigeon Pose