wodify-daily
Thursday, Aug 1, 2019
Cash Out
100 V-ups or Abmat sit -ups

*do v-ups if able

Warmup
400m Run

+

10 single unders
10 one leg single Unders (L)
10 one leg single Unders (R)
10 backwards single Unders
20 DU or attempts

+

1. Ring Row
2020 Tempo * tempo means :02 sec down and :02 sec pause. Max Reps at tempo

rest 60 sec x 3

2. Ring Plank
30-60 sec Unbroken

rest 60 sec x 3

Strength
1. Floor Press *bench from floor out of rack
6-8 reps *around 70% of max or 7 out of 10 effort *warmup sets DO NOT count as reps

rest 60 sec x3

2. Bent over barbell Row
2111; 6-8 reps

rest 60 sec x3

WOD
100 DU
30 T2B
40 Slam Balls
50 Box jumps
40 Slam Balls
30 T2B
100 DU

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