wodify-daily
Friday, Jul 31, 2020
docs.google.com/spreadsheets/d/1ZyHy1_VDCGsSJoNwOt3_rsNgSSLg7SOhMj7jscmfsEc/edit

Warmup
E:90 X 2

12 Wall Balls, 20#/14#
6 Toes to Bar
30 Double Unders

Aerobic Capacity
5 ROUNDS
1) Double Unders (15 Seconds)

2) Plate Jumps (45 Seconds)

Gymnastics
3X:

Hanging L-Sit Holds
20 sec x 3 rounds (30 sec rest btw rounds)
Strict Dip
5-7 reps x 3 rounds (30 sec btw rounds)
Ring Support Hold
15-20 sec hold x 3 rounds (30 sec rest btw rounds)
Arch Holds
30 sec hold x 3 rounds (30 sec rest btw rounds)

15min Cap

WOD
Complete as many rounds and reps as possible in 15 minutes of:
5 Slam Balls
10 Burpees
5 Push Presses (115/75 lbs)
25m down and back OH carry *switch arms each way

distance is shrub to shrub

Cash Out
Alternating Forward Lunges x 3 steps with each foot
Table Turners x 10 *https://youtu.be/fqOOdo_nwKs
Alternating Lateral Lunges x 3 steps to each side
Table Turners x 10
Alternating Bowler Lunges x 3 steps to each side
Table Turners x 10

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