June 29, 2020

WOD: 062930

Warm-up
30 Seconds Each
Medicine Ball Deadlifts
Active Samson
Squats to Medicine Ball (Butt to Ball)
Active Spidermans
Medicine Ball Strict Press
Inchworm to Push-ups
Medicine Ball Slams
Superman Hold
then…
BB or DB warm-up
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
then…
10 Scap Pull-ups
5 Kip Swings
1-3 Strict Pull-ups
3 Pull-ups
2 Chest to Bar Pull-ups
1 Bar Muscle-up
Metcon (AMRAP – Rounds and Reps)
AMRAP 18:
6 Bar Muscle-ups
9 Push Presses (135/95)
15 Deadlifts (135/95)
21 Wallballs (20/14)

Home WOD Version
AMRAP 18:
6 Strict Pull-ups
9 Double Dumbbell Push Presses (50’s/35’s)
15 Double Dumbbell Deadlifts (50’s/35’s)
21 Jumping Air Squatsome WOD:

Overtime (Weight)
3 Giant Sets:
9 Double Kettlebell Hang Clean (53’s/35’s)
50′ Double Kettlebell Front Rack Walking Lunge (53’s/35’s)
Max Unbroken Strict Ring Dips

Rest 2 Minutes Between Sets

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