WOD | MONDAY 8/17/20 | CrossFit 791 Cashmere

WOD | MONDAY 8/17/20 | CrossFit 791 Cashmere

August 17, 2020

Monday August 17


0-5 (Warm-up)

2 minute Row/AD/400m Run

30 second active hang

10 scap pull-ups

5 strict pull-ups

10 push-ups

Shoulder/Hip Prehab


5-15 (Body Weight Strength)

10 minute EMOM

Even:

20 seconds of Strict Pull-ups (5 second transition) into 20 seconds of Push-ups

Odd:

10 Around the Worlds


(@Home- Substitute Bent Over Row for Pull-ups and Substitute 45 seconds of Windshield Wipers for Around the Worlds)


15-20 (Rest/Set-up)


20-35 (Metcon)

For time:

1000/900m Row

3 rounds of “DT”

(12 DL 9 Hang Power Cleans 6 Push Jerks @155/105)

800m Run


*15 minute cap*


(@Home- Substitute 800m Run for the Row and complete 4 rounds of SA DB/KB “DT”-use one arm each round and then switch arms)


35-45 (Cleaning + Cooldown)

1 minute of:

Prayer Stretch

Star Pose

Lizard Pose (each side)