17.7.7

17.7.7

Happy Friday!!!

 

Friday, July 7

 

Warmup:

200m Run

15 Shoulder Rolls w/PVC

200m Run

20 Hollow Rocks

200m Run

2 x 10 Kip Swings

 

WOD:

FT

2-4-6-8-10-12-14-16-18-20

Wall Ball (20/14)

Pull-ups

 

Capped at 20 mins.

 

Goals/Rules/Scaling:

1 – Go unbroken for as long as possible on both movements.

2 – If you are scaling:

1 pull-up = 2 banded pull-ups OR 2 Ring Rows/Inverted Ring Rows

 

Cashout:

4 Rounds

50′ HS Walk OR :30 HS Hold OR :45 Plank Hold

20 V-ups