WOD 7/21
A. 12:00 EMOM
Min 1 – 2 Front Box Squat @ 60-70%
Min 2 – 4 Strict Pull-ups (add weight or bands as needed)
*Sets across for both exercises
B. For Time:
12 shoulder presses @ 95 / 55 / 35
400m run
12 push presses (same)
200m run
12 push jerks [or shoulder to overhead anyhow] (same weight)
100m run
*time recorded
Scaling Guide:
– 4 – 7 minutes.
– Scale Up: barbell weight 75/115lb
Optional ‘Cash Out’:
5:00 AMRAP
30s plank
25 cal row