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WOD Tuesday July 17th 2018

A.) warm up:

:60 second oh band distraction

:60 second couch stretch

:60 second lat smash per side

Then 2 rounds:

200M Row

10 Hollow Rocks

10 Kip Swings

10 Ring Rows

10 Push Ups

:15-20 second Ring Support

B. Choose an option and do 4 sets of each station

Station 1:

Option 1: weighted strict pull-up x6-10 reps

Option 2: strict pull-up x6-10 reps

Option 3 banded pull-ups x6-10 reps

Option 4: probated ring rows x8-10 reps @30x1 tempo

Station 2:

Option 1: 3-5 muscle ups

Option 2: 6-12 ring dips(no bands)

Option 3: 6-12 banded ring dips

Option 4: 6-8 jumping ring dips(jump up hold for a 2 count and control the negative as slow as possible)

Option 5: 6-10 box dips w/feet elevated

Option 6: 6-10 box dips

****after each set complete 15 v-Ups***

C.) For time

800m run


Toes to bar

No push-up burpee

800m run

(Start with an 800m run, the. Perform 21-15-9 toes to bar and no push up burpees, then finish with an 800m run)

D.) 4 sets of weighted planks x:30-:60 seconds

Rest :90 seconds between sets

E.) Mobilize

Have fun, work hard, work smart, get strong, and #Trusttheprogram

Coach Joshua


168 Northampton St.
Easthampton, MA 01027

(413) 282-7052


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