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Tuesday, July 9, 2019

9
Jul

Tuesday, July 9, 2019

VOD

Remember now thy Creator in the days of thy youth…

Ecclesiastes 12:1

WOD

RUN DMC

4 Rounds:
200 Meter Run
10 Chest to Bar Pull-ups
200 Meter Run
10 Dumbbell Snatches (70/50)

SubstitutionsIf unable to run, complete one of the following: 
250 Meter Row 
14/10 Calorie Assault or Echo Bike

Pull Up Movement Substitutions: 
Reduce Reps 
Pull-ups 
Banded Pull-ups 
Ring Rows 
Jumping Pull-ups 

ADDITIONAL WORK

Romanian Deadlift
On the 2:00 x 5 (5 Rounds):
5 Tempo Romanian Deadlifts

Tempo Romanian Deadlifts:
4s Negative, 1s Pause in bottom. Regular stand.

Gymnastic Conditioning:
“21 Guns”
21-15-9:
Strict Pull-Ups
Strict Handstand Pushups