071019

WOD for July 10, 2019

Brickell

Doral

Strength: (20 Minutes)
Deadlift or Clean 1RM
1×8
1×5
1×3
1×1…

WOD:
AMRAP12
3 Bar Muscle-Up*
6 Double DB Hang Power Clean (50/35#)**
12 DB Front-Rack Alternating Reverse Lunge Step (50/35#)***

Scale:
*Assisted MU/C2B or Pull-up or Ring Row + Dip
**Load
***Load and/or Farmer’s Carry and/or Forward Lunge Step

Core: (Bonus Work)
4 Rounds:
10 Burpee w/1 Spiderman Push-up per side
Rest 1 Minute

Keys


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