wodify-daily
Thursday, Jul 30, 2020
docs.google.com/spreadsheets/d/1o8jmS7eo8_d3DtYxIqUdEnM8HnHfeB4lVA3IAJn0b9Q/edit

Warmup
2X:

9 Cal Row
6 goblet squats
12 V-ups

Aerobic Capacity
5 Rounds
1) Front Squat (15 Seconds)

2) Front Squat Bottom Hold (5 Seconds)

3) Front Rack Hold (10 Seconds)

4) Behind Neck Strict Press w/PVC (30 Seconds)

Back Squat 5×5
Back Squat for load:
#1: 5 reps @ 80%
#2: 5 reps @ 80%
#3: 5 reps @ 80%
#4: 5 reps @ 80%
#5: 5 reps @ 80%

WOD
2RFT:

500 Meter Row
10 Pull-Ups
20 Push-Ups
40 Double-Unders
20 Push-Ups
10 Pull-Ups
400 Meter Run

15min CAP

Cash Out
Alternating Double Tabata x 4 Rounds:
A) :40s On – Fluitter Kicks, :20s Off
B) :40s On – Hollow Rocks, :20s Off

• We’ll cycle back and forth between the stations for a total of 8 minutes

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