Wednesday August 4, 2021

Warmup

2 Rounds:

:30 Double or Single Unders

10 Mountain Climbers/ Twist

:30 Right Side Plank

10 Kip Swings

:30 Left Side Plank

10 Squat Jumps

Mobility

Banded Shoulder Distraction :30/Side

Samson Stretch :30/Side

Skill/Strength

Overhead Squat 4x3

WOD

2021 CF Games Event 11 (BHCF version)

AMRAP 13

10 pullups

10 overhead squats

30 double unders

F:  ring rows; PVC or empty bar OHS (or kb goblet squats); single unders

P1:  95/65

P2:  75/55

C:  chest to bar pullups; single arm db overhead squats (50/35); unbroken DU