WOD 07/20/2022 - CrossFit 718

2 RFQ of:
15 Banded Face Pulls/
15 Banded Row/
15 Banded Pull Apart/
15 Banded Push Down

@2121; Rest as little as possible as often as needed.

—-

2 RFQ of:

1 WallWalk/
10 Each Alternating Shoulder Taps/
5 Kipping Swing/
1-3 Strict Pull Up/
5 Each D.B. Step Up (HBD/18/20″ Box)/
150 M Row (3/5)

@Easy Pace; Rest 3 Minutes

6 Minute Cap

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B: Shoulder Press (3/3/3 Last set to a 3RM)

3/3/3 Last set should be a 3RM @20X1; Resting as needed between sets.

-15 Minute Cap

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C: Weighted Dip (3/3@75-85%)

Max or sets accross

3-5 Minutes WU to 70% of heavy set of 5 from 07/06/22
+ 3@70-80% (Pause first Dip 3 seconds in the hole, 3 seconds up top)
+ 3@75-85% (Pause first Dip 3 seconds in the hole, 3 seconds up top); Rest 60-120 Seconds Between Rounds

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For Quality-
10 Shoulder To OH (65/95#)/
1 Rope Climb (15/20′); 90 Seconds Rest/
8 Shoulder To OH (75/115#)/
2 Rope Climb; 90 Seconds Rest/
5 Shoulder To OH (95/135#)/
3 Rope Climb

Level 1= For Quality-
10 Shoulder To OH (45/75#)/
1 Rope Climb (12/15′); 90 Seconds Rest/
8 Shoulder To OH (65/95#)/
2 Rope Climb; 90 Seconds Rest/
5 Shoulder To OH (75/115#)/
3 Rope Climb

Level 2= For Quality-
10 Shoulder To OH (35/55#)/
3 Pull To Stand; 90 Seconds Rest/
8 Shoulder To OH (45/75#)/
4 Pull To Stand; 90 Seconds Rest/
5 Shoulder To OH (55/95#)/
5 Pull To Stand

@ Sustainable Pace

Scale weight, height as needed.