Thursday, July 20th, 2023

WORKOUT OF THE DAY

Warm Up:
CrossFit Warm Up
25 Banded GMs
Anterior Compartment Smash x 45 Sec Each

Skill:
8 Kipping Swings, 8 Empty Bar DL
5x 2 Kipping to “Pop”, 6DL at 1st #
2x 2 Kipping to Pull Up to 2 Kipping, 6 DL at 2nd #
2 Pull Ups, 3 DL Final #

WOD:
“Death By”-
Pull Ups
Deadlifts

Skill/Mobility:
Strict Toes to Bar x 15
Wall Ups x 8 (focus is maintaining long body and hollow so these are done for quality not speed)
Low Back Smash
Global Gut Smash