Monday, July 19th, 2021

Coach led warm up 

PVC warm up and stretches 

Strength 

Emom for 10 min of:

Push jerk 

First two min: 5 reps @60%

Next three min: 3 reps @70-75%

Last five min: 1 rep @80-90%

WOD

Complete as many rounds as possible in 12 minutes of:

20 GHD or weighted sit-ups (30/20)

5 strict muscle-ups (mod: strict transition to dip, or strict pull-up + dip)

Post rounds completed to Wodify and whiteboard