July 11, 2020

WOD: 072011

Metcon (Time)
Every 3 Minutes x 7 Rounds:
400 Meter Run
12 Toes to Bar
Warm-up
General Warm-up
1 x 10 m
Running Line Drills
High Knee Karaoke
Over the Hurdle
Knee to Chest
Cradle Stretch
Walking Samson
Lunge & Twist (Over Front Leg)
Toe Touches
High Knees
Butt Kickers
Straight Leg Hops
Side Shuffle with Jumping Jacks
Toes Out Walk
Toes In Walk
Heel Walk
Toe Walk
then…
10 Scap Pull-ups
15 Second Hollow Hold on Bar
15 Second Arch Hold on Bar
5 Kip Swings
1-3 Strict Toes to Bar
3 Knees to Waist
3 Knees to Chest
3 Toes to Bar
Overtime (Weight)
Alternating On the Minute x 4 Rounds:
Minute 1:
20 AbMat Sit-Ups
Minute 2:
10 Single Dumbbell Overhead Triceps Extensions
10 Close Grip Push-ups (Inside Shoulder Width)
Max Dumbbell Bench Press

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