WOD 12/07/2021
A2: Warm Up – 3 RFQ of:
12/10 Calorie Air Bike
:30 Seconds Each:
PVC Passthrough
Alternating Stationary OH Lunges
Ring Rows
12/10 Calorie Air Bike
:30 Seconds Each:
PVC Passthrough
Alternating Stationary OH Lunges
Ring Rows
…
B1: 2-3 RFQ of:
5 Scap Pull Up
5 Kipping Swing
5 Reps of 2 Swings + 1 Pull Up
5 Reps of 2 Swings + 1 Pull Up + 2 Swings
5 Scap Pull Up
5 Kipping Swing
5 Reps of 2 Swings + 1 Pull Up
5 Reps of 2 Swings + 1 Pull Up + 2 Swings
– 5 Minute Time Cap
..
B2: Weighted Pull-ups (1-3 Building EMOM X 10)
..
C2: Metcon
7 Minute AMRAP of:
7 Box Jumps (30/24″)
7 Pull Ups
7 Box Jumps (30/24″)
7 Pull Ups
Level 1= 7 Minute AMRAP of:
7 Box Jumps (24/20″)/
7 Pull Up/
..
Level 2=
4 Each Alternating Step Ups (24/20″)/
7 Ring Rows
