WOD | MONDAY 7/27/20 | CrossFit 791 Cashmere

WOD | MONDAY 7/27/20 | CrossFit 791 Cashmere

July 26, 2020

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