MONDAY WOD July 8, 2019

7
Jul

MONDAY WOD July 8, 2019

Warm-Up.
Banded Scarecrow x 60 seconds per position
Reverse Snow Angels x 10 @ 3030
Ankle Dorsiflexion x 60-90 seconds per side

Followed by…
Two Sets:
30 seconds of Perfect Stretch
30 seconds of Glute Bridge Marching
30 seconds of Bear Crawl
30 seconds of Medicine Ball Carry
30 seconds of Wall Climbs (or Plank Shoulder Taps)
Rest 30-60 seconds

Two Heroes – A Combination of Two of CrossFit’s Favorite Tributes to Fallen Warriors
For time:
Run 800 Meters
immediately followed by…

Three rounds of:
4 Muscle-Ups (or 8 Ring Dips)
8 Strict Handstand Push-Ups (or L-Seated DB Presses)
16 Kettlebell Swings (24/16 kg)

immediately followed by…
Run 800 Meters

immediately followed by…
Three rounds of:
15 Pull-Ups
30 Push-Ups
45 Air Squats

immediately followed by…
Run 800 Meters
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BootCamp WOD
BUILD 360

Coach Choice